Shred Day 4: 35-Minute Abs + Power Yoga

Hi, I'm Lindsey Baumgren, fitness trainer and today I'm excited to partner with now to bring you a 30 minute power yoga and abs, or as I like to call it, my power ab. Right here with my baby bump, I have the awesome Rachel joining me. Hi. Rachel's gonna be showing you modifications when I cannot do things like belly down postures or going into up dog. So she'll be showing you how to do that. You can follow along with whoever feels best for you today. Okay. This is meant to be a move. At your pace. We are going to stretch, we're gonna flow, we are gonna raise your heart rate. This is power power yoga. So I like to think of it as amped up yoga and we are basically just flowing right from one move to the next. Feel free to modify or hang out in one pose longer if it feels good for you. But you get to do whatever feels best for you today. No equipment needed, just your body weight. Of course, you could grab a yoga block or anything like that if you want to add it for modifications. Are you ready, Rachel? Let's go. Let's go. Let's flow, let's flow. There we go. Feet are stacked underneath my hips. Big inhale, reach up nice and tall. Exhale, baby back bend. Nice. Let's do that again. Let's go. Big inhale. Reach up nice and tall. Exhale, baby back bend. Awesome job. From here, you're going to drop the arms and you're going to go down into a forward fold. Fingertips reach for the ground. Inhale, lift up halfway flat back gaze in front of you. Exhale, fold it up. Reach those hands for the ground. Let's go ahead and step back first. So plant your hands to the ground. Let's step back, find our first high plank. We'll step back, hold here. You want to pull up on those kneecaps, push back on the heels. You can always take your plank to an incline or you could drop to your knees. From here, you're going to shift your weight forward, lower down, halfway. Pin those elbows. Chaturanga option. Up dog. I'm going to stay right here and I'm just going to push right back into down dog. Rachel's going to show you an up dog modification. You could always go cobra. We're going to hang out in down dog. Just go ahead, pedal at your heels. First down dog of the day. This should feel really good. Let's actually go big inhale up to the tiptoes. Exhale, Melt the calves down towards the ground. Do it again. Big inhale up to the tiptoes. Exhale. Melt the heels down to the ground. Nice. From here, find a nice soft bend in the knees. Step, step or float your way up to the top of your space. Rise all the way up. Big inhale. Exhale, baby, back bend. Inhale, reach up. Exhale, fold. Inhale. Lift halfway. Exhale, fold it up. Plant, step or float. Back, high plank. Hold here. Shift the weight forward. Lower down. Chaturanga. Up dog option, Option push up and back down. Dog, pedal out those heels. Soft bend in the knees. Jump or float. Top of your space. Rise all the way up. Again. How? Exhale, baby. Back bend. Inhale, reach. Exhale, fold. Inhale, half lift. Exhale, fold. Plant the hands. Step or float. High plank. Shift forward, lower. Chaturanga. Up dog option. Push to the top and up and back down, dog. We're gonna go two more times through this, okay? Two more times. Soften and knees. Jump or float. Top is space. Rise up. Big inhale. Exhale, baby, back bend. Inhale, reach, exhale, fold. Inhale, half lift. Exhale, fold. Plant the hand. Step or float. Shift the weight lower. Halfway up, Dog or chaturanga and push back down dog. Tuck the toes, pedal it out. Final time, Soft bend in the knees. Jump or float. Rise all the way up. Big inhale. Exhale, baby, back bend. Inhale, lift, exhale, fold. Inhale, half lift. Exhale, fold and plant. Step or jump. Back shift, lower, up dog. Cobra. Whatever feels good for you. Tuck the toes down, dog. Pedal it out right here. Nice work. From here, we're just going to simply shift. Down dog, high plank. Down dog, high plank. Option A, stay here. Option B, down dog, high plank. Add a push up. You can drop to the knees or you can omit the push up. You get to decide. Add the push up or don't. Down dog, high plank. Option, push up. Two more down dog, high plank. Option, push up. Last one down dog, high plank. Option, push up. Nice. From here, go ahead, drop down. Find a superman. If you're in Rachel's case. Super. So Rachel's gonna go belly down all the way down to the ground. I'm gonna find tabletop position so I'm in a quadruped position on all four. We're gonna tuck the toes. If you're with me, Rachel is going to lift into a Superman, lifting your arms and quads off the ground as you can. Hold it for three. I'm gonna extend out into a bird dog. Opposite arm, opposite leg. Lift and hold. Hold for three, two, one. Recover. I'm gonna switch sides. Rachel's gonna lift again. Lift and hold. 1. Recover. Do it again. Lift, lift and hold. Hold for 3, 2, 1. Recover. Lift and hold. Hold for 3, 2, one. You got two more in you right here. Come on. Lift and hold. Hold for three, two, oh, one. Recover. Final one. Lift and hold. Hold for three, two, oh, one. Awesome job. From here, you're going to find a tabletop position. We're all meeting in tabletop. We're going to tuck our toes under and we're going to find a bear crawl position where our knees hover just off the mat. We're going to take two lateral locks. Walks to our right. So we walk it, walk it. Now walk left and left. Walk right and right. How close can you keep those knees to the mat? You got it. Walk it left for two, right for two. Last set. Go left for for two. Go right for two. Drop the knees to the mat. Big toes to touch. Open the knees, push back. Child's pose. Forehead comes to the mat. Big inhale, big exhale. Just reach those fingertips away. Let's do it again. Big inhale, big exhale. Nice. Bring it back. That is the power part of the yoga. We're going to go back into it. This time you're going to give me two lateral walks and then we're going to add on. You're going to go bare down dog, Bear push up. It's big, it's complex. I'll show you what it looks like. Let's start there. Actually. Let's start there. So tuck the toes, find bear. Push up and back. Go down dog. Now drop the knees. That's bear step or jump back. Push up. Step or jump in. Bear walk. Two to the right. Walk for two. Down dog. Bear step or jump back. Push up, step or jump back to bear. Two to the left. 1. Walk and walk down dog. Bear step or jump back. Push up, bear walk. Two to the right. Walk it, walk it. Right here. Down dog. Bear step or jump back. Push up, step or jump in. Bear walk and walk. You got one more in you go. Down dog, Bear step or jump back. Push up, jump in one, walk. Two to the right. Nice work. From here, we're going to go puppy dog. So knees are underneath my hips and hands. Just walk away. Hips, stay high. Big inhale, big exhale. Love the stretch. After a little powerful move like that. Nice work, you guys. One more. Big inhale, big exhale. Let's walk those hands back underneath the shoulders. Nice work. From here, we're going to move on down, dog. Down dog. And we're Going to stretch it out. Rise up to crescent lunge. So right here, tuck the toes, push the hips up and back. Let's go down. Dog pedal at the heels. Nice work. Float the right toes long. Drop the right heel towards your glute. Opening up the hip, the quad. Square your hips to the mat. Step your right leg outside your right hand. Nice. Low lunge. Easy twist. Option to drop that back, left knee to the mat. You decide. Nice. Take the elbow. Drop it down towards the calf or ankle. Opening up the hips. Open it back up. Let's do it again. Drop the elbow towards the ankle. Open it back up. Nice. From here, you're going to walk that right foot in between your hands. You are going to rise up. Crescent lunge. Knees are pointing towards you. Nice work. Tiny pulses down in crescent lunge. Opening up this hip flexor. Dropping that back knee gently towards the ground for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Hold here. Ground down through this front leg. Get low, get low. Ground down. Drive off the front heel. We're going to launch into airplane. Launch into airplane. Hold it here. Find stability in that front leg. Soft bend that front leg. Hips are square to the mat. Nice. Chest is parallel to the floor. Hold it here. Tiny lifts squeeze your back. Hinge your shoulder blades as you lift your heel. Go. Eight. Go. Seven, six. You got it. Five, four, Three, two, and one. Step back. Warrior two. So you're gonna find heel to arch alignment. Rachel and I are going to turn this way for you. Heel to arch alignment right here. You're gonna bend deeply into this front right leg. Arms come out to the side right here. Roll those shoulders down and back. Nice. Shift the weight forward. Lower down. Warrior two. Nice. Stay low in that front leg. Reverse your warrior. Reach back around. Nice. Reach it back out. Arms at the side. One more time. Shift forward, lower down. Awesome job. Stay low in that front leg. Reverse your warrior. We're going to take one more time. Option to take a half wrap. Stay low on that front leg. Arms to the side. Reach forward, lower down. Option. Stay here. Option. Reach around. Can you wrap those hands? Clasping them behind your back. Half wrap. Opening up the chest. Shoulders really feeling a nice stretch here in the hips. Hold here for three, two, release this time. Reverse triangle. You get a straighten through that front leg. Reach all the way back. That should feel really good. Bring those arms to your side. You're going to tick tock. Reach forward and down. Nice. Opening up. Gliding your hand down the right leg, inner thigh. Nice. And then reverse your triangle. Reach back awesome job. From here, bring those arms out to the side. I'm going to slightly shorten my stance. It's going to feel better for me. And we're going to go through windmill. So I'm going to cinch through these left obliques. So I'm going to come into what would be like triangle. I'm going to glide my right hand down my inner thigh. And then I'm going to think about lifting up from my obliques. Pinching right here. We're calling this yoga and abs power yoga and abs reach. Cinch through these obliques. Nice. If you wanted, you could always add a dumbbell right here. Ooh. That would intensify this. Nice work. Nice. Reach down. Slide up. Think about really squeezing right there through those oblique muscles, Those side abs. Reach up. You got it. Two more right here. Take it down. Reach up. You got it. One more. Take it down. Reach up. Now turn your toes to me. Nice. Big star pose. Hands reach overhead, lower down into horse pose. Sinking low. Knees are pushing out towards my pinky toes right here. Just settle in tiny pulses down pulse. 8, 7, 6. You got it? 5, 4, 3, 2, 1. Hold here. Get low. Maybe. Maybe you can go up onto the balls of your feet. Lifting your heels off the ground, keeping that tailbone tucked. Hold it here for three, two. Drop the heels. Straighten the legs. Take a nice wide leg forward fold. Bring your hands to touch down here. I'm going to take my right hand and open it up. Thoracic spine rotation. Gaze follows fingertips. And switch it out. Take the left hand. Reach it up. Gaze follows fingertips. Nice. Bring it back down to center. Take one more nice wide leg forward. Fold side soft. And the knees roll all the way up. Big shoulder roll at the top. Squat jacks. We're gonna go into 30 seconds of squat jack. So reach for that ground. Jack it down, up. Join when you're ready. Come on. Gonna raise that heart rate. We're calling this power yoga. You can always step it. You can jack it. Take it at your pace. Little heart rate rise right here. You got it. Add some power. Add some intensity to this yoga session. Think about squeezing those inner thighs together as you jack those legs. Inhale. Come on. 10 more seconds. Yes, you can go. 10, 9, 8. You got this. 7. Stay with it. 6, 5, 4. Hold tall. In 3, 2, and 1. Walk it in. Walk it off. Walk it off. Find chair. Maybe bring those ankles and knees to touch. I'm gonna take a wider chair. Make space for baby. Just sit back. Drop into chair right here. Tiny pulses catch your breath pulse. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Reach up nice and tall. Forward. Fold. Half inhale. Lift halfway. Exhale. Hands plant to the ground. Step or float. Jump back. Shift forward. Lower down. Chaturanga. Up. Dog or cobra? Tuck the toes up and back down. Dog. That felt really good, didn't it? Big inhale here. Big exhale. Awesome job, you guys. Float the left toes long. Drop the left heel towards the glute, opening up the hip. The quad. Nice. Swing the hips back square to the mat. Step the left foot outside the left hand. Nice, easy twist. Gaze follows fingertips, dropping the hips towards the ground. Take the left elbow. Drop it to the or. Left elbow, left ankle. Nice. Open it back up. We're going to do it again. Drop the elbow to the ankle. Nice. From here, walk that left foot between your hands. Rise up. Crescent lunge right here. Nice work. Tiny pulses down in that crescent lunge. You've got it. Pulse eight, seven. Open that hip flexor. Nice work. Nice work. Five, four, three, two, one. Get low. Get low. Ground down through that front heel. Launch to airplane if you can. Floating that back leg behind you. Nice. Flex the foot. Soften in the standing legs. Hold it here. Hips are square to the ground. Tiny pulses pinch the shoulder blades. Lift that heel. Lift it up and squeeze. Tiny squeezes for 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Step back. Warrior 2. We're going to turn to face you. Finding that nice heel to arch alignment right here. Nice deep bend in this front leg. Arms come to the side. Right here. Reach forward and down. Nice. Opening up through those inner thighs. Stay low in the legs. Reverse your warrior. Sweep it back around. Nice. Stay low again. Come back to center. Forward and down. Gaze follows those fingertips overhead. Stay low in that front leg. Reverse your warrior. Big sweep around. One more time through right here. Back to neutral. Forward and down. Option, stay here. Option, reach around. Can you find that half wrap? Interlacing those hands behind your back. Opening up the chest. Shoulders really getting deep into the stretch. Hold it here for three, two. Slowly unwrap. This time you're gonna go triangle. Straighten through that front leg. Reverse it. Nice. Come back to center. Arms at the side. Let's tick, tock, tick, tock. Forward and down. Nice. Lift up. Reverse it. Big sweep around. One more time. Triangle poses. Hands down. My favorite yoga pose. Reach further down. I don't know what it is, I just love it. What? What's yours, Rachel? Oh, my gosh. Anything like child's pose or hip openers. Like that Like, I know it's like the resting pose, but that just feels so good, you know, I don't do it enough. I'm slightly going to shorten my stance here. We're going to go into those windmill obliques, okay? So I'm going to slide this left hand down the left inner thigh. Slide down, reach up. Really thinking about cinching right here through that right oblique. Cinch up. Think about those right obliques, those side abs. That's what's standing me up. Standing me up. Squeeze through those obliques. Nice work. Turn them on. Pinch up. Nice work. You got it right here. Lift, lift, lift. Awesome job. Stay with it. Let's go for four. Nice work. Go. Three. Awesome job. Go. Two. Last one. Big reach. Stand up tall. Turn those toes. Find a nice star pose. Make yourself nice and big. Sink down into horse pose. Knees go out nice. You can wibble, wibble, wibble. You can wiggle those hips side to side. Settle in here, tiny pulses. Eight, seven, six. You got it. Five, four, three, two. Hold it here. Maybe you go back up onto those tiptoes again. You got this. How low can you stay in those legs? That's your challenge right here. Hold for eight. Seven, six. That forward fold is coming. Can you drop an inch for four? Three, two, one. Big star pose. Forward fold. Toes can. More. Face me. That feels good. Bring the palms of the hands to touch. And let's do that thoracic spine rotation again. Right arm sweeps open. Nice gaze. Follow those fingertips. Bring it back down. Left arm sweeps open. Awesome job. That should feel really good. Releasing all that tension in the low back. Bring it back down right here. Take a nice. Maybe you can get your palms to the mat this time. Softly bend the knees. Roll all the way up. You know what's coming. Big shoulder roll. 30 seconds of squat jacks. Your pace, your tempo. Let's go in three, two. Let's go, let's go. Come on. Jack it. Yes, you can. You can do anything for 30 seconds right here. Amp it up a notch. Pick up the intensity. You got this. Whoo. Bigger the arms, higher the heart rate. Come on. We'll let that heart rate come down with a little chair pose after this. Let's go. Let's go. Stay with it. Yes, you can. Right here. Come on. You're in the final. 10, 9. You got it. 8. Stay with it. 7. You are so awesome. 6. 5. 4, 3, 2, and 1. Stand tall. Shake it out. Let's go ahead. That's a good chance for a water break. We're about halfway Through. Let's grab a quick sip of water if you need one. Nice big inhale through the nose. Big open mouth. Exhale. Nice. Get my socks re squared away here. Awesome job, guys. Chair pose. I'm going to take a wider chair pose. You can go ankles and knees to touch if that feels good for you. I'm going to go wider stance. Make room for baby sit. Those hips back right here. Chair pose. Tiny pulses. Nice. Go. 8, 7, 6, 5, 4, 3, 2. Hold it here. You're gonna give me five chair squats. You decide where your feet want to be, what feels best for you, and then you're gonna do a five second hold. Let's go for the squats. Go. 1, 2, 3, 4, 5. Drop and hold. Hold for 5. 4, 3, 2, 1. Back to squats. 1, 2, 3, four, five. Drop and hold. Hold for five, four, three, two, one. Let's go. 5, 4, 3, 2, 1 dot Drop and hold. Hold for five thousand four, three, two. Last set right here. 1, 2. Nice work. 3, 4, 5. Drop in. Hold. Hold for five, four, 3, 2, 1. Stand up. Shake it out. Nice work. Awesome job. We're gonna balance challenge. We're gonna stand on our right leg. Left leg is gonna float back. Okay. I'm gonna start at the back of my mat because we'll be stepping forward. Single leg deadlift. So option to stagger or float. I'm going to float. If I can float, find that balance, drive the knee. So I'm just going right here. Deadlift to knee drive. Single leg deadlift to knee drive. Single leg deadlift to knee drive. There's a soft bend in this standing leg, right? Find that focal point on the floor. Really ground down through that right heel, that right foot. Spread those toes apart on the mat. Nice. Very active. Active standing leg right here. Nice work. Hips stay square to the ground. Two more right here. Two more. You got it. Drop and drive. Last one. Hinge and lift. Hold here. Flex this foot. Maybe pull it out to the side. Open it up. That feels good, right? Okay, we're going to stay on that standing leg. It's going to burn. It's going to burn. You're going to add on one. Deadlift, drive, front lunge, drive, hinge, deadlift, drive, front lunge, drive. Hinge. Deadlift, drive, front lunge drive. Talk about a balance challenge. Deadlift, drive, lunge, drive. You got it. Nice work. Up. Lunge and drive. A lot of focus happening here, right? Lot of focus. Pretty quiet, huh? Mm. So we get quiet, we get in the zone. You got it. Lunge, drive, you got two more in you? Yes, you can. Lunge, drive. Deadlift. Last one, last one. Lunge drive, Deadlift. Let's step right out into that front lunge. Step right out into that front lunge. Hold this. Front lunge. Left leg forward, right leg back. Hold it here. Hold it here. You're going to lift this front heel right here. Lift, lower, lift. Can you add those runner arms? Lift, lower, lift. How low can you stay in those legs as you lift that front heel? 10. You got it. 9. Stay with it. 8. Awesome job. 7. Whoo. 6. Nice work. Nice work. 5. Come on. 4. And 3 and 2 and 1. Plant the hands. Float it back. Shift it forward. Chaturanga. Up. Dog or cobra? Up and back. Down dog. Pedal it out. Nice work. Soft bend in the knees. Jump or float. Top of your space. Rise. Up, baby. Back bend. You ready? Sink into that chair pose. Chair pose. Let's go. Find it. Pulse, pulse, Pulse right here. Pulse. 10, 9, 8. You got it. 7, 6, 5. Balance challenge. Other side. In 3, 2, 1. Stand out of it. This time, we're going to stand on our left leg. Right leg is going to float. Single leg, deadlift, knee drive. Here we go. Single leg, deadlift, knee drive. Totally normal. If one side feels better, easier than the other, really going to challenge my balance here. Something they say in pregnancy, be really careful about challenging your balance. And I'm like, why? Balance challenges are so good for my core, right? So good. Of course, I add a tabletop when I need to with weights, but I love a good balance challenge during my pregnancy. Keeps me strong, keeps me moving, keeps that core engaged. Hinge and drive. I got that focal point on the floor. I'm in the zone. Now ground it down through that left foot. Spread those left toes apart. Nice work. Tap it, drive it. Two more. Tap it, drive it. Last one. Tap it, drive it. Hold it here. Maybe you bring it out. Nice little hip opening, stretch. Challenge that balance. Nice work. Bring it back in. 1. Deadlift. 1. 1. Front lunge. Tap drive, lunge drive, tap drive, lunge drive, tap drive, lunge drive. It's okay to be nice and wobbly. You guys try and take out those wobbles as you can. You do your best. Forget the rest. That's what we're here for. The best part about these workouts, you can come back to it. You can do it again. You can get better at this move if it's really hard for you, right? Always a way to get better. Nice work. You got it. Lunge drive, deadlift. Two more, two more. Lunge, drive. Deadlift. Last one. Last one. Lunge drive. Deadlift. Step out into that lunge. Right leg forward, left leg back. Hold it here. Get nice and low. Front heel lift. Add those runner arms. Lift lower, lift lower. You got it. How low can you get in those legs? You got this. Lift and lower. Come on. Those legs are nice and fiery. Yes, you can stay in it right here. 10. You got it. 9. Stay with it. 8. Can you drop an inch? 7. Come on, come on. 6. Nice work. Give me five. Woo. 4. And 3 and 2 and 1. Let's flow. Plant the hands. Float the leg is an option. Shift the weight forward. Chaturanga. Up, dog push. Back down. Dog. Pedal it out. That feels good, right? Fiery legs. Fiery legs. Soften in the knees. Step or float. Top of your space. Rise up. Big inhale, baby. Back, bend, reach. Ready for a little cardio? Let's go. Power sequence. Right, guys, we are going to amp it up. We have about six minutes left. Give me a quick cardio push and then it is core. Okay? You got core on the floor and stretching. Little cardio push. Then we hit the floor. Yes, we can do it. Right? Finish it. Yeah, you're really going to challenge you too. Okay, so you're going to drive your right leg up for three. Three high knees, right, left, right. So, one, two, three, lunge, right, drive up. One, two, three, lunge left, drive. 1, 2, 3, lunge right, drive. One, two, 3, lunge. Left, drive. One, two, Three, lunge. Right, drive. One, two, three. Join when you're ready. Right. We're going to challenge your coordination today. Let's go. 1, 2, 3. Back on the left. Hop. 1, 2, 3. Up on the right. Up. 1, 2, 3. Back on the left. Up. 1, 2, three. Up on the right. You got it. 1, 2, 3. Two more. Two more. Right here. 1, 2, 3. Front drive. 1, 2, 3. Let's set. Last set. Come on. 1, 2, 3, up. Take it back. Nice work. Now we're going to run our squats right here. Run, run, drop it low. Run, run, drop it low. Ski, ski, squat, ski, ski, squat, Run, run, drop it low. Run, run. You got it. Come on. Quick cardio push. Raise that heart rate. Right here. Yes, you can. Run, run, drop it low. You got it. 10 seconds here. Finish it. 10, 9. Come on. 8. Yes. 7, 6, 5, 4, 3, 2 and 1. Walk it off. Okay, left knee drives. Okay, so I'm going to be going front on the left, back on the right. Are you ready? Here we go. 1, 2, 3. Front on the right or left 1, 2, 3. Back on the right. Up. 1, 2, 3. FRONT ON THE LEFT. Up. 1, 2,3. Back on the left. Up. One, two, three. Front. One, two, three. Back. Drive. Lot of lunges today. Whoo. Holy bananas. Those legs are getting spicy. Take it back up. 1, 2, 3. Take it up. Drive. 1, 2, 3, 3. Come on, two more, two more. 1, 2, 3, up. Nice. 1, 2, 3. Back up. 1, 2, 3. This is it. Finish it. 1, 2, 3. Awesome job, you guys. Nice work. Let's come over into a plank position. A plank position. Option you can take this from your knees. Option you can add an incline. We're gonna go launcher. Plank open to a side tee. Bend, extend. Open to side plank. Hold here for a second. Replant. Bend, Extend, open. Nice work. Take it down. Bend, extend, and open. Nice work. Let that heart rate come down. Bend, extend, and open. Two more right here. You got it. Bend, extend, extend, and open. Last one. Bend, extend, and open. From here, sit back onto your booty. We're gonna go reverse tabletop. Legs are bent at 90 degrees. Fingertips face my butt. Push into the heels to lift the hips. We're gonna drive those elbows straight back. Bend, extend. Tiny tricep dips right here. Bend, extend. Shoulders out of the ears. Tiny bend, big extend. Tiny bend. Big extent. You got it. Right here, Driving through the palms of your hands. Tap the booty. Push it up. Tap and push. Tiny bend. Big extend. Go. 10. You got it. 9. Stay with it. 8. You got this. 7. Awesome job. Final 6. 5. Nice. 4 and 3 and 2 and 1. Nice work. We're gonna roll over. Launch your plank to t other side so we find that high plank position. And bend, extend, open to T and hold. Take it down. Bend, extend, open to T and hold. Take it down. Nice work. Bend, extend, open to T. Really cinch through those side abs. Hold those obliques nice and high. Bend, extend, open. Awesome job, you guys. Right here. Bend, extend. You got two more? Yes, you can. Bend, extend, and open. Last one. Let's go. Bend, extend, and open. Awesome job. From here, we're gonna lower all the way down. Forearm shoulder stacked over elbow. Clamshell. Ooh, I know. Clamshell, right. Legs are bent at 90 degrees. Lift and lower. Lift and lower. You got it. Up and down. Just a quick set. You go. 10. Come on. 9. Whoo. 8. Stay with it. 7. You got it. 6. Nice work. 5. Getting after those obliques today. 4 and 3 and 2 and 1. Sit back on your booty. We're gonna stretch this time. Reverse tabletop. You're just Gonna have your legs bent at 90 degrees. Lift your hips, let everything hang heavy. 1, 2, 3. Drive through those heels. Press the hips high. Let the neck just hang out here. Think about spreading the chest apart, dropping those shoulders down. That should feel so stinking. Good. Hold here for 3, 2, 1. Lower the hips. Clamshell, other side. Quick set. And we are totally stretching. Yes. Legs are bent at 90 degrees. Shoulder stacked over elbow. Let's go. Let's go. Lift and lower. Lift and lower. You got the glutes and the abs. They're working together here for 10. Come on. Nine. Nice work. Eight. You got this. Seven. Stay in it. Six. Awesome job. Five. Whoo. Come on. Four. And three. And two. And one. Nice work. Bring it up and over. Let's stretch it out. Find that tabletop position. Let's take a couple cat cows right here. Drop the belly, reverse it. Tuck that spine up towards the ceiling. Awesome job, you guys. So proud of you. Again, drop the belly. Lift the chin, reverse it. Tuck the tailbone. Find a nice neutral spine. Tuck the toes, Send the hips up and back down. Dog. Nice work. Big press chest towards the thighs. Big inhale here. Up to the tiptoes. Exhale. Let those calves melt to the ground. Let's do it again. Big inhale. Up to the tiptoes. Exhale. Let the calves melt to the ground. Nice work. From here, right toes go long option. Drop that heel towards that glute. Open that hip. Square the hips off to the mat. You're going to pull right ankle towards left wrist. You're going to sit down in half pigeon. Okay? Trying to keep this right foot parallel right here. Thinking about bringing my midline, my chest right over the middle of that shin. Option to stay up nice and tall right here. Option to walk down to those forearms. Find whatever is comfortable for you. Just stretching into those outer glutes, rolling those shoulders down and back. Nice work. So proud of you guys for rocking out this 30 minute power yoga and abs workout. Nice work, Rachel. That's fun, right? A nice little flow. Great for an active recovery day. Great for a power workout on its own. You decide the intensity by how much you put into it. Nice work. Awesome job. So proud of you guys. Awesome. Right here, you're going to replant those hands. Push yourself up slowly. Tuck the toes on wrap. Push up and back down. Dog, switch it out. Other side. Left toes long. Drop that left heel towards the left glute, opening up those hips. Square the hips to the mat. Left ankle, right wrist. Set it down half pigeon. Other side. Trying to keep this parallel right here. Splitting my shin in half. Option to stay up nice and tall. Roll those shoulders back. Option to walk down to the forearms if that feels good for you. Just breathing into these outer glutes. Nice little stretch here. Should feel so good. A lot of legs in that power yoga sequence. A lot of lunges. Awesome job. Nice work. Big inhale here. Big open mouth exhale. Nice work, you guys. So proud of you. Awesome. From here we're actually just going to roll over onto our side. Actually, let's go all the way to the back. We're going to do this little reclined right here. A little reclined pretzel. Bring those legs up to a 90 degree bend from. From here, my outside leg is going to come around and plant on the ground. Nice little spinal rotation. Trying to keep my shoulders on the ground. Nice little cross body. Little side pretzel. Option to reach for a quad stretch, pulling the heel towards the glute on the leg that is closest to the ground. You decide whatever feels best for you. Nice. Oh, that feels so good. Let's bring it back to center. Slowly unwind yourself. Plant your feet on the ground, legs bent at 90 degrees. You're going to take a glute bridge. Option to interlace your hands underneath you and take a chest expansion with your glute bridge. Chest expansion and glute bridge. Lifting those hips, spreading the chest apart. Nice. Hold here for 3, 2 and 1. Slowly release those hips to the ground. Same thing. Bring those legs up to about 90 degrees. Take the outside leg coming over to the other hip. Got to move my mic pack. Setting it on the ground. Nice little pretzel stretch. Option to reach around for a quad stretch if that feels good for you. Nice little thoracic spine rotation. Little outer glute, little hip, little quad. Get it all right here. Big inhale, big exhale. Bring it back to center. Let's go for happy baby. Reach for the inside arches or soles of your feet. Just let those knees fall towards your armpits, pushing your elbows in. Option to kick into one leg. If that feels good, bring it back and kick into the other leg. Just rolling it out side to side. Option to take a nice long body stretch, sending the arms and legs long. You could hang out longer if you have it here. Otherwise, we are going to roll over and say goodbye to you guys. It was so awesome spending this 30 minutes of power yoga with you. I hope you enjoyed it, I hope you feel strong and flexible and we hope that you come back for more workouts. With us. Thanks for sweating and have a great day.