All language subtitles for Full Body Movement

Full Body Workout

Hi I'm Briana with Caravan and in this session

we're going to do a really quick full body workout

so let's get to it come lie down on your back and bring

your hands behind your head to support your neck and

release your fingers make sure your ankles knees

and enter thighs are all squeezing together tight

like you have one leg

so right away we start to activate our inner thighs

and our pelvic floor

relax your head down close your ribs on the front of

the body

inhale exhale

draw the navel down articulate the spine up and exhale

crunch so you want to come up to about the tips of the

shoulder blades

maybe

A little higher

try to resist the urge to Slam your chin down into your

chest

you want to keep the line of your spine

one long line rather than one tight curve in your neck

let's do four exhale out

Three.

And just one more come down

bring your squeezing the ankles together

open the knees wide

bring your arms to the sky inhale exhale crunch frame

your right leg with both hands inhale down through

center exhale crunch from your left leg with both

hands hold it for a second at the top just so you can

really feel the obliques turning on just feel a little

bit deeper

your tail bone is very slightly tucked under here

let's go for a last four three alright take this last

one over there

Right side

hold it pulse for four three two and take it down around

to the other side

let's pulse for four three two and one come down and

around bring your hands flat before zip your knees

and inner thighs together again

if you're like me

you might need to move your hair out

so that your head can lie flat safely squeeze up with

the glue and down up and down so you're squeezing your

knees together

super tight like you're holding a piece of paper or

a marble and you can't drop it

And we're not rolling through the spine here we're

lifting straight up and straight down do not move

your neck around or your head around when you're in

this position

it's not safe for your neck

Up and down

you're going at a pretty good speed last four three

two hold it at the top okay little false up down up down

for four three two and hold at the top hold it for five

four three two and bring it straight down slide your

right leg out

long slide your left leg out long long flex your feet

inhale stretch your arms to the sky exhale begin tucking

your chin to your chest

draw your navel back deep round over your legs inhale

at the top step

Through the back of the legs.

Exhale tuck the pelvis under tuck tuck tuck tuck tuck

inhale as the head tops the floor exhale

draw the navel

draw the apps backwards

press the heels the head and the hands forward create

that opposition so you really feel it in your core

inhale to the top exhale roll it down a little quicker

One more stretch and release it rollover to hands

and knees alright

so we're going to build into our planks here and get

a little bit more into our legs

talk your toes under and send about 10% more of your

body weight into your legs and then flow your knees

up off the mat

just like one inch really check it out

look at one inch and then take your eyes to the top of

your mat again

extending your neck long again remember 10% more

of your body weight into your legs and then let's make

it a little more dynamic

Your right leg

then your left leg right left right left

you should be feeling your quads

now your thighs starting to burn for four three two

and one hold it tap both knees lift tap lift tap lift

peak again make sure your knees aren't going super

high

maybe two or three inches now for four three two and

one bring it down

walk your knees to the center of the mat again

zip the knees and inner thighs and ankles together

and take your hands a little wider

Pounds forward rocking into anything

so you might need to move your knees are a walking forward

or back

just make sure your hips aren't high in the air and

that your hips are in line with your shoulders and

your knees inhale to prepare to wash my hands a little

bit more exhale

inhale down exhale push away

it's just some push-ups here do five more keep your

head up for three Su last one

awesome take a quick child's pose really quick active

child's pose lift your fingers go roll up

Come to stand take your feet wider than hip distance

externally rotate your toes

inhale sit down

bring your elbows to your knees make sure your knees

are over your ankles

it's super important exhale

stand up inhale exhale inhale sit deep slow exhale

so use your whole body in this squat

let your glute lift you use your abs to stand all the

way up nice and tall everytime you almost feel as if

you're going to jump off the floor

but you don't quite go

so you almost have so much energy almost lift off for

eight

Six five last two last one hold down here

you can bring your hands to your thighs sit deep into

your seat and pulse pulse from your seat you're leaning

forward with your upper body

your abs are drawing up and in polls for six five four

three two one hold it and then stand up awesome job

thank you so much for joining me for this quick full

body workout