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These are the user uploaded subtitles that are being translated: 1 00:00:00,000 --> 00:00:02,825 Warm Up 2 00:00:02,825 --> 00:00:05,705 Hi I'm Hollis here with Caravan Wellness and today 3 00:00:05,705 --> 00:00:08,320 I'm going to be teaching you a quick ten minute dancers 4 00:00:08,360 --> 00:00:10,240 warm up so as we go through everything 5 00:00:10,240 --> 00:00:12,760 these are kind of the building blocks to any dance 6 00:00:12,800 --> 00:00:14,920 style that you would want to be doing okay 7 00:00:14,960 --> 00:00:16,160 awesome great okay 8 00:00:16,160 --> 00:00:18,960 so we're going to start with our feet right underneath 9 00:00:18,960 --> 00:00:22,160 our hips facing forward loose bend in the knees 10 00:00:22,160 --> 00:00:23,280 okay 11 00:00:23,320 --> 00:00:25,480 we're gonna start just take a roll 12 00:00:25,480 --> 00:00:29,120 the shoulders back deep breath in out awesome okay 13 00:00:29,120 --> 00:00:37,080 so now we're going to first do our head isolation's 14 00:00:37,600 --> 00:00:40,040 okay and we're going to start with our ear to shoulder 15 00:00:40,080 --> 00:00:46,280 back sign down ear to shoulder back side and we roll 16 00:00:46,280 --> 00:00:49,960 around 17 00:00:50,001 --> 00:00:57,001 Roll around great other side near the shoulder back 18 00:00:57,041 --> 00:01:02,841 side down roll around roll around now we're doing 19 00:01:02,841 --> 00:01:07,921 shoulder back shoulder back shoulder back shoulder 20 00:01:07,921 --> 00:01:08,921 back 21 00:01:08,921 --> 00:01:15,921 we roll around around and its shoulder forward shoulder 22 00:01:15,921 --> 00:01:19,121 forward forward forward awesome 23 00:01:19,161 --> 00:01:25,281 now we're going to do our hip isolation's okay 24 00:01:25,281 --> 00:01:32,921 so we're going to go side side side side in front back 25 00:01:33,001 --> 00:01:39,081 front back we circle around to the right and to the 26 00:01:39,081 --> 00:01:39,961 left 27 00:01:40,002 --> 00:01:42,642 To the left good 28 00:01:42,682 --> 00:01:46,482 now we're going to work on our rib cage isolation's 29 00:01:46,482 --> 00:01:46,922 okay 30 00:01:46,962 --> 00:01:50,922 so we're going to start first forward back forward 31 00:01:51,042 --> 00:01:52,082 back 32 00:01:52,082 --> 00:01:56,282 now we're gonna go side side side side around around 33 00:01:56,282 --> 00:02:00,562 other side around around now we're first going to 34 00:02:00,562 --> 00:02:07,722 do our hips and then move up into our upper body okay 35 00:02:07,722 --> 00:02:15,082 so it's hip around hip a round upper body upper body 36 00:02:15,122 --> 00:02:16,762 one more time 37 00:02:16,762 --> 00:02:22,002 it's hip around hip around upper body upper body 38 00:02:22,042 --> 00:02:29,042 awesome now bend stretch and all the way down come 39 00:02:29,042 --> 00:02:29,962 up one more 40 00:02:30,003 --> 00:02:34,923 Time bend stretch and breathe out all the way down 41 00:02:34,963 --> 00:02:42,523 hang out down here bend your knees stretch all the 42 00:02:42,563 --> 00:02:45,683 way up one more time 43 00:02:45,683 --> 00:02:51,123 here we go all the way down roll down then stretch come 44 00:02:51,123 --> 00:02:52,643 up slowly great guys 45 00:02:52,723 --> 00:02:55,603 okay so moving on to the next part 46 00:02:55,923 --> 00:03:00,203 we're gonna have our legs a little bit wider than hip 47 00:03:00,203 --> 00:03:00,563 distance 48 00:03:00,603 --> 00:03:04,243 we're going to do the same rib k.'s isolation arms 49 00:03:04,243 --> 00:03:11,003 out to this side we go right left over stretch out we 50 00:03:11,043 --> 00:03:15,883 want to be long in the side body arm out to the side 51 00:03:15,923 --> 00:03:17,323 here we go 52 00:03:17,323 --> 00:03:19,963 we circle one two 53 00:03:20,004 --> 00:03:25,284 Three four up deep breath 54 00:03:25,324 --> 00:03:26,604 in other side 55 00:03:26,604 --> 00:03:32,524 it's left right over to the left stretch out long on 56 00:03:32,524 --> 00:03:39,924 the side body arm out look and we go one two three four 57 00:03:39,924 --> 00:03:52,084 we come up three here we go to the side again flap back 58 00:03:52,084 --> 00:03:53,884 down all the way 59 00:03:53,884 --> 00:03:58,764 grab your foot and now we wanna bend the other leg and 60 00:03:58,804 --> 00:04:02,084 stretch roll forward rolling up other side 61 00:04:02,084 --> 00:04:08,684 it's stretched over lap back all the way down grab 62 00:04:08,724 --> 00:04:09,964 your foot 63 00:04:10,005 --> 00:04:11,045 And your left leg 64 00:04:11,045 --> 00:04:13,565 you really want to feel the stretch in the hamstring 65 00:04:13,565 --> 00:04:14,725 up down 66 00:04:14,765 --> 00:04:16,405 roll up 67 00:04:16,405 --> 00:04:22,965 now we're going to bend look up all the way down grab 68 00:04:23,005 --> 00:04:27,965 your ankles and come up again it's bend all the way 69 00:04:27,965 --> 00:04:33,085 down stretch great and now we want to bend all the way 70 00:04:33,125 --> 00:04:38,005 down we're gonna be stretching out right in our groin 71 00:04:38,005 --> 00:04:43,605 right here turn over into a runner's lunge stretch 72 00:04:43,605 --> 00:04:49,085 out to the side turn over 73 00:04:49,125 --> 00:04:52,325 and switch to the other side 74 00:04:52,325 --> 00:04:58,645 so feel this stretch right here and right here turn 75 00:04:58,645 --> 00:04:59,965 over long spine 76 00:05:00,006 --> 00:05:02,966 Look up your hand 77 00:05:02,966 --> 00:05:04,446 awesome 78 00:05:04,446 --> 00:05:10,086 we're gonna go down and sit in a straddle position 79 00:05:10,086 --> 00:05:10,806 rate 80 00:05:10,806 --> 00:05:16,366 go stretch and forward good guys and bring your legs 81 00:05:16,406 --> 00:05:20,126 forward and stand up awesome great guys 82 00:05:20,126 --> 00:05:23,286 so we've just gotten up and stretching on the floor 83 00:05:23,726 --> 00:05:28,486 and now we want to be first get in the first position 84 00:05:28,526 --> 00:05:35,126 fields together we're going to do plays so we play 85 00:05:35,166 --> 00:05:41,806 up play up all the way to the ground stretch up again 86 00:05:41,886 --> 00:05:46,606 its plea a plea a all the way down and up 87 00:05:46,606 --> 00:05:49,966 now we go to second position 88 00:05:50,007 --> 00:05:58,967 Here we go play yay plea a all the way down stretch up 89 00:05:58,967 --> 00:06:07,647 second second second hold it there we go right foot 90 00:06:07,647 --> 00:06:11,367 up left heal up right 91 00:06:11,407 --> 00:06:20,287 heal up left heel up and we go both heels down both heels 92 00:06:20,287 --> 00:06:34,407 down both heels stretch it up again we go right left 93 00:06:34,407 --> 00:06:39,967 right left both heels up down up down 94 00:06:40,008 --> 00:06:43,208 Up down shake it out 95 00:06:43,248 --> 00:06:45,448 now we're going to do tendu 96 00:06:45,448 --> 00:06:50,568 do to the front tendu front tendu to the side tendu 97 00:06:50,568 --> 00:06:57,648 to the side tendu the back tendu the back 98 00:06:57,688 --> 00:07:04,168 tendu side play switch sides here we go front front 99 00:07:04,168 --> 00:07:10,128 make sure your leg is really long chose pointed side 100 00:07:10,128 --> 00:07:18,128 side back back side play 101 00:07:18,168 --> 00:07:22,968 we're moving on to degage so your foot comes off the 102 00:07:23,928 --> 00:07:29,968 ground off the ground off the ground off the ground 103 00:07:30,009 --> 00:07:37,929 To the back back side play side 104 00:07:37,969 --> 00:07:43,409 other side up make sure your core is engaged or else 105 00:07:43,409 --> 00:07:56,369 you're gonna fall over side side back back side play 106 00:07:56,369 --> 00:07:57,209 side 107 00:07:57,209 --> 00:08:04,529 now we're moving to bottom a front bottom a front to 108 00:08:04,529 --> 00:08:15,049 the side down side down we go back front back side play 109 00:08:15,049 --> 00:08:17,009 side here we go 110 00:08:17,009 --> 00:08:19,969 it's front 111 00:08:20,010 --> 00:08:32,330 Front side side back back side 112 00:08:32,330 --> 00:08:33,850 play a side 113 00:08:33,890 --> 00:08:40,850 now we jump in first two three four five six seven eight 114 00:08:40,850 --> 00:08:47,530 seven three four five six seven eight change change 115 00:08:47,570 --> 00:08:54,210 change five six seven eight plie and stretch awesome 116 00:08:54,290 --> 00:09:00,050 all the way to the ground roll it up and shake it out 117 00:09:00,050 --> 00:09:05,770 guys that was awesome okay so that was my ten minute 118 00:09:05,770 --> 00:09:09,970 intro to dance warmup will see you soon 9079

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