Intermediate to Advanced Mat

Hi, Kathy Ross. Match with Jennifer and Monica here today to do a fun map. It's an intermediate, advanced version. 20 minutes of fun, fast and furious. Okay, girls, ready to have a good time. Okay. Standing at the edge of your mat. Cross your legs, lift your arms up, all the way up. Feel the length of the waist. Drop the tailbone down. Lower the arms, shoulder height.

Lift yourself to lower gently with control onto the mat. Lie All the way down. This'll be the last time you stopped moving for the entire class. Stretch your arms back. Pull your stomach and reach between the arms. Reach between the legs, pull the stomach in and come up into the a hundred.

Inhale, two, three, four, five. Exhale. Two, three, four, five. Bend in, stretch out. Inhale, two, three, four, five. Exhale, two, three, four, five. Bend in, stretch out. Inhale, two, three, four, five. Exhale, two, three, four, five. Scoop in, stretch out. Inhale, two, three, four, five. Exhale, two. Last set. Bend in and out. Inhale, two, three, four, five. Exhale, two, three, four, five. Bend in, stretch out. Inhale, two, three, four, five. Exhale, two, three, four, five. Bend in, stretch out. Now. Beat the legs and the arms, lowering the legs and lifting the legs. And inhale, two, three, four. Exhale to add a head roll. Inhale, two, three, four, five. Exhale, two, three, four, five. Inhale, two, three, four, five. Exhale. Talk about coordination. Inhale, two, three, four, five. Exhale, two, four, five. Inhale, two, three, four, five. Exhale. Exhale, exhale. Exhale. Sit Up. Take your feet underneath the strap. Lecture fee. Pinch your. See Earl all the way back. Ribs in stretch back. Roll up with pauses. Inhale, come up. Stop. Take just the head up. Stop. Roll the top of the shoulder, the bottom of the shoulder through the ribcage. Keep the waist on.

Lift the waist up. Keep the pelvis on. Scoop the stomach crown of the head to the knee. Roll down. Drag a great weight reaching forward. Stop at the pelvis. Don't put the waste on. Push your heels away. Touch the waist. Ribs through the ribs to the bottom of the shoulder blade, top of the shoulder blade arms are up.

Stretch that neck and lengthen down. Inhale, come up, plug the shoulders in. Get that next stretch. Scoop the stomach. Push the heels away, top of the shoulder, bottom of the shoulder, through the ribs. Posit the waist. Pull the pelvis back, push the hills away. Hips into the mat, up in, over. Scoop the stomach. Both of the thighs roll back the same way. Pull this to make him push out with the heels. Touch the pelvis.

Touch the waist through the ribs, bottom of the shoulders, top of the shoulders. Nice deep stretch and nice and easy. Inhale up and exhale over. Inhale back. Exhale down. Inhale up. Exhale over. Inhale back. Exhale down. Inhale up. Exhale over. Inhale, exhale. Drop the bar. Take the handles.

Take your legs out of the strap. Right leg is up. Left leg hovers off of the ground. Nothing moves. Circle around up ones. Pause. Circle around up to stop. Circle Round Up. Three, drop the bottom leg. Reach full circle all the way around. Shoulders down and up, all the way around. Shoulders down, reverse. Lift the bottom legs.

Circle around up. One Stop. Circle around, up to circle around up three, lower the leg. Anchor, the hip nice and wide all the way up, all the way around. Stretch that bottom like open the upper back, straight leg switch, bottom leg off and around. Up One, around, up to around up three. Lower the bottom leg up to the nose to the floor. Hip stabilizes up to the news, to the floor and stop. Lift the bottom leg around up. One stuff around.

Up to lengthen the neck around. Up Three. Lower the leg open. Sweep across the floor. Up to the nose. Open. Sweep across the floor and up. Legos down. Scoop goop the stomach back into rolling. Likable. Feed to the seat. Shoulders to the knees. Pull the stomach in. Pause at the shoulder, pause at your bottom.

Don't touch that mat and pause. Hold. Pull the stomach off the thighs. Press the feet to the seat. Press the shoulders to the knees. Look at your tummy one more. And balance folds right down into the single leg pole. One, one, one, one. Now the change happens out there. Not In here.

It's a stomach exercise. So you pass through the teaser as you stretch, there's your teaser pull. And youth. The legs. Use the hands. Paulet. Inhale. Inhale. Exhale, sail. Inhale and exhale. Double leg three counts into three. Stretch to three. Open to three. Over two into three. Stretched to open. Two, three over two into three. Stretched to three.

One, two, three on two. One, two, one, two, one, two, one, two, one, two, one, two, one, two, one, two, one, two, one, two, one, two, and one. Oh one, one, one. Stretch. Open over in stretch. One more time and in stretch. Open over. Bend the knees all the way in. Straight leg. Reaching slow. Pull the stomach in. Stretch it. Pull the stomach in. Stretch it. Pull this to me again.

Stretch two more slow. Reach hollow. The stomach reach hollow. The stomach, elbows out. Deepen and quick. Six one and one. Two and two, three and three. Four and four. Five and five. Six and six to lift up, lift the upper body up lower to 45 hold two, three, four, five and up.

Lift the upper body lower to 45 two three four scoop and up. Lift the upper body. Open the elbows. Press on the hand, reach long, pull the stomach in and up. Stay at the 45 this time holding right leg goes down and up. Left leg and up. Rightly and left leg and right leg.

Left leg and bend in Chris, Cross touch one knee. Stretch onto the side. Touch one knee stretch. Don't fall off the mat. Touch one knee. Stretch and touch and stretch and touch and stretch and touch. One more sec and beautiful guys and and touch and stretch.

Bend both knees in, sitting up spine. Stretch forward and flex your feet. Pinch your seat. Lift the waist line up. Exhale all the way over. Crown of the head to the mat. Roll up, catch your ankles. Rock back, hold flute. Exhale over. Sit Up, catch rock back. Lift up. Float h z.

Sit up, catch rock back. Lift up. Exhale over. Lift up, catch rock back. Come up, draw your legs together. Grab onto those toes lifted. Pull the stomach back, roll back and up. This is the worst one. I think rollback rocked back like a dream and up rock back and stay up there.

Pull the stomach in, reach the legs, walk down and good corkscrew flat. Get into a comfortable shoulder position. Remember to take care of yourself. Don't do anything that doesn't suit you. Legs. Go to the right, pull the stomach in, glue the heels and stop legs. Go to the left, down around, and stop now. All the way over for a full twist all the way down, all the way over, up to center. Lift the hip. Long waist.

Lift the hip and center up. We go, twist, roll down and hit the position we just went through. Scoop and up, twist, roll down, hit the position and up all the way down for a nice light, tick-tock, and over and up and over and up and over and up. Come on, pushing girls and up and over. Nothing like a waistline and up and reach and up every Chan up. Very good. Right from there. Sitting up for the saw. Inhale up.

Drop this hand. Hand to the pinky ear to the knee. Pull the stomach up deep in the twist. Deep in the twist deep and the twists center. Exhale, pull the waist back, ear to the knee, deep in the twist. Deep and the twist deep and the twist center. Inhale, exhale, stretch. Pull the waistline back ear to the knee. Looks like a pretty ballet and center. Twist.

Reach Scoop. Flex the fee. Reach. Rule up deepening, deepening centers. Roy, your legs together. Pull this to muck it up. Flip over for the neck roll. Long spy. Move your spine forward like you're rolling a marble along the mat.

Open the front body. Look to the one side. Roll along the collarbone. Look the other side to send her stomach up. Look along the collarbone. Stomach up and center. Make two pitches. Press those fist together. Squeeze your legs together and lift your legs up. Kick, kick one, take you to kick you three. Keep those legs lifting. Kick, kick, stretch the other leg. Thighs up, guys. Up. Buys Up.

Thighs up right face, cheek on the mat. Hands behind the back. Kick one, two, three. Slides your hands along the body. Open the chest, legs together and turn the other way. Kick one, two, three. Slide the hands. Reach up, up, up. Turn the other way. I kicked one, two, three. Slide your hands this time. Lift the hands up. Oh, up, turn the other way. One, two, three. Sly the hands. Reach. Open the collar bones. Open the chest up, up, up. Sit back on your heels. Stretch out the low back. Pull the stomach in.

Flip over for the neck. Pull using the strap. Flex your feet nice and deeply down. Inhale, peel yourself up. Scoop over. Stretch deeply over all the way up. Pull the stomach in. Push with the heels, articulate through the spine. Stretch the neck and open in. Help. Heal yourself up.

Exhale, lift the waist up and over. Press on the neck. Give it a stretch all the way up. Pull the stomach in. Flicks the feet, roll down all the way down. Inhale up, peel off. Exhale, stretch all the way up. Hinge, back, hinge, hinge, hinge, hinge, right up. Exhale all the way up to the mat. She for working, not resting. Reach Long, long, long, long, long.

Write up last one. Make it your best. Push with the heels as much as you tip. Lengthen the bottom. Lengthen. Get longer and longer and longer. All the way down. Line to the side of the body. Body against the back. Edge of the Mat. Hand behind the head.

Pull the stomach inn. Legs forward. Lift the front leg, hip height. Stretch it to the nose. Don't kick the window. Reach back behind you. Stretch it forward. Deepen. Reach it back forward. Deepen. Reach it back forward. Deepen gyp back forward, deepen. Reach it back to more, to the nose, to their ear. Get your nose. Get your leg on. Leg lifted up. Flex it down.

Lifted up. Too bad about that extension over there, Huh? Lifted up. Flex it down. Lifted up. Four more. Up. Reach out, up. Reach out, up. Reach out. Last one, up four. Circle small. One, two. Touch your heels. Three, four, reverse. One, two, three, four. Middle Size, one, two, three, four. Reverse one, long spine, three, four, larger up to three. Four. Reverse it. Back to three. Four, bicycle. Swing it front. Bend it in. Touch it.

Stretch and stretch and front. Bend it in. Touch the knees. Stretch. Stretch to the nose, to the shoulder. Touch the knee. Reach back to the nose, to the shoulder. Touch the knee, reach back, heel to heel, reach far back. Stretch it behind you. Bend the knee. Don't let that die. Drop. Bring the needs of the knee. Bring the knee to the shoulders. Stretch it all the way up, all the way back.

Long waist. Bend the knee. Don't let the knee drop. Touch the knee to the knee. Very good. Bring it to the shoulder. Stretch it, stretch it, stretch it. Reach it far back. Stretch it all the way. Bend the knee in. Touch the knee. Extend it front. Reach it. Last one. Make your best touch. Reach back. Touch the person behind you. Bend the knee, touch them with the knee. Touch the knee to the knee.

Bring the knee to the shoulder, stretch it and forward hot potato. One, two, three, four, up to the ear. One, two, three, four, up to the ear. One, two, three. Up. One, two, three. Up. One, two, up. One, two, up. One Up, one up, one up, one up. I'm going to be a little evil. We're going to do Idaho. Potato forward. One, two, three, four. Up all the way back one. Do you know they make big potatoes there? And uh, one, two, three up. One, two, three, up. One, two, lift. One, two, lift. One Up, one up, one up, one up. Big circles forward. Lift it up, reach it back and together and forward. Lift it up. Reach it back and rivers.

Reach it back, lifted up to the nose and down. Stretch it far lifted up to the nose and good line your tummies. Forehead on your hands and beat. One, two, four, five, six, seven, eight, two, three, four, five, six, seven, eight, lie on the other side. Well, the stomach in elbow, back log, spine. They get the rear view and hip height. Stretch it front. Reach back, lengthen to reach back.

Good three, reach back, lengthen four, long spine, five and back and six and stretch and seven and back. A and leg on leg. Lift it and push that heel. Lift it. Make that top leg longer than the bottom three and stretch it. And four, touch the water. Five, reach across the beach, up and six and up and seven and up. And little circle. One, two, three, four, reverse. One, two, three, medium. One, two, three, four rivers. One, two, good for the Tush. Three, four, bigger. One, two, three, four.

Reverse. One, two, three, four. Bicycle to the nose in touch. Burridge back to in touch. Breach. Back to the nose, to the shoulder, to the knee. Reach back. Last one. Nose, shoulder, knee, and home.

Reach back. Don't let the thigh move. Touch the knee. Shoulder. Extend, reach back. Bend, knee, shoulder, extend. Reach, back. Bend, knee, shoulder, extend. Reach, back. Bend, knee, shoulder, hot potato. One, two, three, four. Lift it, two to three. Four. Up we go. One, two, three. Lift. One, two, three. Lift. One, two, up. One, two, up. Head it up.

Up. I know potato and one too. I like my spuds and up. Back to three. Jen, I'm getting close to the window. One, two, three. Up. One, two, three. And up. One, two, up. One, two. Up. One up. One up.

One up. One up. Lie on your back and shake out the legs. Yeah. Get ready for the joy of the round. The clock teaser. This will be nude. No digital clocks. Bend the knees all the way in. Stretch up to 12 bend in one and two and in three and in four in five in six.

Good. Seven in eight in nine in 10 in 11 and 12 no daylight savings and reverse it and 1110 nine oh he's afraid of nine eight, seven, six five, four, three if not a favor, two, three, two and one and very good. Bend in and I lie. Let's go to the snake and twist onto one side of the body. That was fun. I remember the old days, those thick mats. Oh, this is kind. This is guide. Ready Snake. Inhale up with the pelvis.

Now bring the pelvis forward and oh in the chest. Oh. Scroop the stomach up. Twist the pelvis and bring the hand down. Inhale all the way up. Scoop it underneath. Open it up. Press that bottom hand down strongly as you open the chest. Feel the light on your chest. Come Center and down.

Star. Reach up, side bend with the star all the way over. Bring the hand onto the body. Lifted up and down and two and down. And three and down forward in, back in, forward, in, back in, forward and back and [inaudible] beautiful girls up to the other side. We have some fun now and hand here. Pull this stomach in.

Pelvis lifts you up. Bring the pelvis forward and unravel your body as the chest comes through. Lift all the way up with the pelvis, twist the hips and sit elegantly down. Inhale up. We could have beautiful dresses on. Scoop it under. Reach it up. Open the chest to the sun.

Arm Up and fade down. Leg on leg and stretch over for the side bent. Oh all the way. Bring the arm on open side and down and side and down and side and down and front and [inaudible] and back and in and front and [inaudible] and in and front and in and back. And get ready to have some fun girls. Yeah, let's seal. Scoop it through. Hug it in. Press those feet.

Roll back three times. One, two, three. Lift the waist, two to three. Roll back. One, two, three, two to three. Roll back. One, two, three. In, two, three, rolling. Like a ball roll back. Come up and to a teaser. Hold scooping back up into a teaser hold. It's the teaser man.

Roll back up into a teaser to shoulder sand lift. Scoop in teaser in lift, scoop in teaser in left scoop in to a jump rope. Back roll back lift rollback. Lift from the raptors. A little bit of fun.