Reena Vokoun leads a 45-minute full-body workout mixing cardio intervals, strength sculpting with dumbbells, and core work. The session includes kickboxing and burpees, upper and lower body toning, and a stretch series to finish.
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Hi, my name is Reena Vokoun with PassionFit. Today I'm gonna be taking you through a fun Cardio Sculpt workout. This workout will consist of cardio and sports conditioning. As well as sculpting and strength training for the upper and lower body with light weights, mat work for the core and glutes, followed by a nice and relaxing stretch. My goal is to help you feel leaner, stronger, and more flexible. So let's get started. Alright, let's get into a bob and weave. Let's take it side to side. Keep that core tucked in tight. Use the quadriceps and get down low. Good job. Gimme 4 more. 4, 3, 2, and 1. And now I want you to shuffle to your right. Good. To the left. Two more. Stay in place right here. Hold it. We're gonna move into a hamstring curl next. I want you to flex that foot. Pull it down right here. Good. Strong arms. Starting to warm up the upper body. Great job. Couple more like this. 2 more sets, and we're going to bring your opposite shoulder over to the opposite knee, stretching out that spine. Make sure to suck in that core to protect your lower back. Great job. Couple more. Here's 4, 3, 2, and I want you to lunge it side to side right here. Arms out and down. Couple more. And we're gonna take it over into a runner stretch, the right side. I want you to drop that knee or extend it. Make sure the front knee doesn't come over your toe and extend that right arm to the back, opening up your chest. Great job. Hold it here and grab hold of your ankle and we're gonna go into a triangle pose. Extend that left arm up. Core continues to be tucked in tight. Hold it here. Alright, and I want you to take it back into the lunge. Arms out to the side. Couple more. And take it over to your left side into a Runner's Stretch. Again, watch that knee, make sure it's not coming over your toe. And again, drop the back knee or extend it, whatever feels most comfortable for you. And bring that left arm up to the back, opening up that chest once again. And grab hold of that ankle and come up into a Triangle Pose. Hold it here. Great job. Look up to the ceiling. And you're gonna give me that hamstring curl once again. Pull it down. Couple more. And I want you to practice a couple of punches for the kickboxing segments coming up. Strong arms. Great. 4 more. Here's 4, 3, and 2. And gimme a big inhale up. And exhale down. Last time, big inhale up. And exhale down. Alright, thanks so much for joining me for the warm-up, guys. Feel free to check out my YouTube channel, spread the word to your friends, and feel free to leave me a comment. I'd love to hear your thoughts. See you next time. Hi, I'm Reena Vokoun with PassionFit. We're gonna do our first cardio workout. We're gonna be doing a bit of kickboxing, sports conditioning, and interval training. Get ready for an awesome workout. I want you guys to start by jogging it out side to side. Rock it with your arms out in front. And we're gonna turn to the side slightly, and I want you to give me some jabs. Jab it out. Good. Left arm. Couple more. And let's take it to the other side. Right arm. Good. Couple more. And give me a hook right here. Hook. Hook. Good. 4, 3, 2. Take it to the other side. Right hook. Couple more. 4, 3. Now give me a left knee up and you're gonna kick with that right back leg. Good. It's knee, kick. 2 more. And I want you to jog it out right here. Good. Stand in place. Couple more like this. 4, 3. Now right knee up and left leg kicks. Good. Couple more. And jog it out. Good. Couple more and we're gonna go into some jacks. Here we go. Arms come up. Good. Now if you want a modification for this, you can keep one foot planted on the ground so the intensity's a little bit lower. But if you wanna kick it up, pop it out with both legs. Good, couple more. Here's 4, 3, and I want you to front kick on the right, and I want you to move back on the left into a lunge. Front kick, back lunge. 2 more. And switch it over to the other side. Good, kick it back. 2 more. One more set, right leg. Kick, lunge. Good. 2 more. 1 more on the other side. Kick, lunge back. 2 more. Jog it out. Good. From the top, punch it out right here. Left arm, jab it, jab it. A couple more. 4, 3 Take it to the other side. Punch. Good. Right arm. Keep those arms out in front. Give me a hook. Bring it around. Good. Keep those arms tight, core is engaged. Let's take it to the other side. Awesome job, guys. Keep up that energy. 4 more counts. Give me that knee back kick. Here we go. Left knee back kick on the right. 2 more. Good, jog it out. You guys are doing great. Just a few more on the other side. Right leg is gonna lead. Here we go. Right knee, back kick on the left. 2 more. Jog it out. Alright guys, great job. Thanks so much for watching. Be sure to subscribe to my YouTube channel and tell your friends, 'cause there's more great videos to to come. Also, feel free to leave me a comment. I'd love to hear your feedback. See you next time. Hey guys, it's Reena Vokoun with PassionFit. We are about to begin our second cardio segment, so get ready for an awesome workout. So, let's start by rocking it side to side. We're gonna start with some squats. You're gonna go down in singles and then down in triples. In 4, 3, 2, 1. 3, 2, here we go. Squat it down and up. Now I want you to make sure your core is tucked in tight, your knees are not coming over your toes, and you're sitting back as if you're sitting back into a chair. 4 more like this. 4, good. 3, 2. Now I want you to go down for 3. So you're gonna freeze it down, 2, 3, come back up. Again, down, 2, 3. One more like this. Down. Good. Single time. Down, up. Couple more. Down and lift. Down for 3. Again, freeze, freeze, freeze. Try to challenge yourself by going down a little bit lower each time. Again, keep that core tucked in tight. Back to singles. 4, 3. We've got a change coming up. You're going to give me some fast feet. Pick it up right here. Pick up those feet. Now give me 4 power jumps. 4, 3, 2. Take it down to the ground. Pick up those feet. 4 power jumps. 4, 3. Front kicks, here we go. Kick it out. Good. Couple more like this. 4, 3, 2. Now freeze that bottom half and punch, punch. Strong, tight arms. Belly's tucked in. Punch across your body. Here we go. Punch it out. Good. Couple more like this. Back to the squats from the top. Single squats. Down. Lift. Couple more. You guys are doing great. Down for 3. Keep that energy up. Good. Watch those knees. Make sure they're not coming over your toes. One more set of 3s. Down. 2. 3, singles, down, up. Again, squeeze that core, squeeze your glutes. Fast feet, here we go. Take it down. 4 power jumps, up, 2, 3, take it down. Great job. 4 more, let me see it. 4, 3, 2, front kicks. This is your breather. This is interval training. We're gonna take your heart rates down a bit at this moment. Punch it out. Freeze that bottom half. Strong, tight arms. 4, 3. Now punch across your body. Again, engage that core. Good. 4 more counts. 4, 3, 2, and 1. Great job, guys! Make sure to subscribe to my YouTube channel. I'll see you next time. Let me know what you think. Hey guys, it's Reena Vokoun with PassionFit. I'm gonna be taking you through your third cardio segment, which consists of shuffles, some speed bags, and a bunch of other great movements. So I want you guys to start by giving me a bob and weave. Get down low, core is tucked in tight, and change now into your uppercut. Give me that bicep. Good. Strong arms. 4 more like this. 4, 3. We're gonna do some high-low squats. Arms are gonna follow the legs. You're gonna take it up, down, up, down. Now give me a speed bag right here. Arms out in front. Let's try that again. Take it up, down, up, down. Speed bag. Core is tucked in. 2 more sets like this. Take it up. Great job, guys. Speed bag. One more set, we've got a change coming up. Up, down. Speed bag right here. Hold it. Now I want you to punch and lunge to the right. It's down, 2, 3, 4, and up. Good. And down. Let's take it to the other side. Punch and lunge. Down. And up. And down. One more on the other side. Punch and lunge. Make sure that knee's not coming over your toe. One more time, other side. Last set, we're going to start to move. We're going to shuffle in just a second. You're going to hit the floor. Here we go, shuffle left, hit the floor. Take it right, hit the floor. Good, 2 more sets. Good, 2 more. Back to the bob and weave, here we go. Here's your breather, guys. Catch your breath. Arms out in front. 4 more like this. 4, 3— great job— 2. Give me that uppercut once again. Strong, tight arms. Get down low, tuck in that core. High-low squat, here we go. Up, down. Give me that speed bag. Great job. Let's try that again. Take it up. Speed bag. Good. Two more sets like this. Really get down low. Use your quadriceps. Use those arms. Last time through. Take it up. Speed bag. Get ready to punch and lunge. Take it to your right. Down. And up. Make sure that front knee's not coming over that toe. Take it to the other side. Punch, lunge. One more. Good. One more set on the other side. And up and punch. Good. One more on this side. Get ready for the last set of shuffles. It's down. Here we go. Shuffle down, hit the floor. Good. Cover that floor. Get that cardio going. Get that heart rate up. Again. Stay here. Good. Finish this up, guys. 4, 3, 2, and 1. Great job. Awesome work. Be sure to subscribe to my YouTube channel. Tell your friends. There's plenty more videos to come. And tell me what you think. See you next time. Hey guys, it's Reena Vokoun with PassionFit. We're gonna be going through our 4th cardio segment with burpees, tire jumps, and mountain climbers. So pretend like you're in an obstacle course. So I want you to start off by jogging in place, and you're gonna do some tire jumps starting on your left leg as if you're going into a V-step. So I'll demonstrate. In 4, 3, 2, 1. 2. Here we go. Take it out and in, out and in. Good. Keep that core tucked in tight. 4 more like this. 4, 3, 2. Give me some burpees. Here we go. Jump it up, down. Push it out, back in. Up, down. 2 more like this. Make sure that spine stays neutral. Tuck in that core on the way down. Last time. Hold the plank right here. Mountain climbers. Right, left, right, left. Great job, guys. Keep it up. Give me 4 more of these. Here's 4, 3, 2. Now step together with your right foot and left. Tiger jumps. Here we go. Out, in. Great job. Keep up that energy. 4 more like this. You're doing great. Pick up those feet. 2 more. Burpees. Here we go. Push it up, down, out, together. Up, down. 2 more. You're doing great, keep it up. I know you can do it. You might be tired, but keep that energy up. Mountain climbers, here we go. Right, left. Bring those knees into your chest. Hands are shoulder width apart. Core is tucked in tight. Last 4, 3, 2, step together. Finish up. Tire jumps, here we go. Last set. Out, in. Good, 2 more. Last one. Great job, you guys. That was a tough one, but you did it. Subscribe to my YouTube channel. There's plenty more to come. See you next time. Hey guys, it's Reena Vokoun with PassionFit. We are moving into the upper body sculpting segment, so I want you to get some light hand weights, um, whatever feels comfortable for for you, but keep in mind we will be doing higher reps. So, we're gonna start off by working our triceps. So, your feet are about shoulder width apart, your core is tucked in, and you're at an incline. Both weights are down, and you're just gonna bring your elbows back and front. Back and front. Good job. So, if this incline at all does not feel comfortable for you, you can stand up straight. That's okay. But if you wanna add that incline, just remember to tuck in your core to protect your lower back. So you're just keeping those elbows tucked in tight. Great. And you're bringing those weights to the back, to the front. Now let's single this out. So take your right arm back and your left. Again, keeping that elbow tucked in tight. Great job, guys. Give me a couple more like this. Keep isolating that muscle. Think about that tricep. Both arms once again. Take it back and forward. Good. Give me a couple more like this. Here's 4 more. 3, 4, 2, and last one. Good job. Shake it out. Now I want you to put your weights together. Your feet are still about shoulder width apart and you're gonna bring your arms up overhead. Knees are slightly bent and you're just gonna push the weights to the back and up. Back and up. Good job. You're keeping those arms in close to your ears. Again, that core is tucked in. Squeezing those glutes and most importantly thinking again about that tricep muscle. Good job. You're working both tris at the same time. Back and front. Couple more like this. Great job. You might feel a little bit of a burn, but that's okay. That means the muscle is working. It's getting fatigued, which is what we want. Two more. Back and front. Last time. Great job. Let's shake it out. And we're gonna keep working our triceps. So I want you to turn to the right side. Your right leg is forward. You're gonna rest your right arm on your right leg. You're gonna bend that front knee. Core is engaged. Back leg is bent. You're gonna bring your arm up and you're just gonna take it to the back. These are called Tricep Kickbacks. Great job. I want you to use that elbow now as a hinge. So make sure to keep that elbow out there. And if you start to feel fatigued, just use that core. Keep it engaged and that'll give you a little bit more energy, a little more strength to keep on going. Hips back, forward. Good job, guys. Keep it going. Couple more like this. 4 more. 3, 2. Now I want you to lift your palm up towards the ceiling. So we're gonna isolate that muscle, working the tricep a little bit deeper, a little bit more. It's really gonna start to burn. I feel it too. Keep it going, guys. Gimme 8 more. 8. 7, 6, 5, 4, 3, last 2, you can do it, and 1. Great job. Let's keep the other side working so that we have some symmetry here. Let's work the right tricep. So rest your left arm on your left leg. Back leg is straight, front leg is bent, knee doesn't come over the toe. Once again, core is tucked in tight. Bring up that weight and kickbacks. Good. Back and forth. Work that tricep. Keep breathing. Keep engaging that core. Keep it up. Again, keep that elbow out there. Make sure it doesn't lower down. That really helps to isolate the tricep and keep it working hard. Good. Keep it up. Couple more. Give me 4 more like this. 4, 3, 2. Last 2. And bring that palm up towards the ceiling. Last time, working this muscle a little bit deeper. You can do it. Keep that core engaged. Great job. Lift it up. Couple more like this. Last 4 right here. 4, 3, 2, and 1. Good job. Let's roll those shoulders back. Take a deep breath. We're gonna move now into our deltoids, our shoulder muscles. So feet again are shoulder width apart. Keep those weights out to the side, and you're just gonna lift your arms overhead and down. So when you're coming down, I want you to think about having a 90-degree angle with those arms. The core is still engaged. Your knees are slightly bent, and you're sitting back almost as if you're sitting into a chair. It's up and down. By squatting down, we're working the lower body just as much as the upper, which is what we want— more efficient workouts. Great job. Up and down. Give me 2 more like this. We're gonna add a movement to this. Let's reach it to the side. So take it to the right and center. Lift it up and down. This is working the side body, the waist, in addition to the shoulders. Good. Up and down. Side And up. Give me one more on the right. Great job. Singles, up and down. Lift and lower. Give me two more. Awesome, guys. Bring it down. Shake it out. Catch your breath. Let's keep working the deltoids a little bit more. So your feet stay shoulder width apart. You're gonna squat down. You're just gonna raise those arms out to the side. Great. Lead with that elbow. Good. Raise those arms. Keeping those knees bent. Again, staying in the squat position. Really feeling the shoulders now. That's okay. That's what we want. You're getting leaner, more muscle mass, which is a great way to burn lots of calories even when you're sleeping. Good job. Give me 4 more like this. 3. Last 2. And 1. Good job. Back up. Catch your breath, shake it out. We're gonna do some Upright Rows. So I want you to keep your feet again shoulder width apart. Take it up and down. Up. Good. Again, you're leading with the shoulders, continuing to work those deltoid muscles. Good. 2 more. I want you to go down for 2, up for 2. So it's down for 2, up for 2. For 2. So sit back again with those squats like you're sitting into a chair. Great. Elbows up. Keep your shoulders away from your ears. Working a little deeper. Down. 2. Give me 2 more sets like this. Down. And up. Great job. One more. Alright, let's shake it out. We're gonna go right into our biceps with some lunges. You're gonna start with the left leg, and you're just gonna lunge it forward and back. Good. With the biceps. Great job. Bring those elbows in, keep 'em tucked in tight towards your body. Lunging as well, this is working the lower and upper body, but we're primarily honing in on those bicep curls. Down, lift. Gimme 4 more. 2 more. Keep it up, you're doing great, guys. Alright, bring that left leg up and down. Keep that leg forward, working a little bit deeper on this side. Elbows are still tucked in tight. Good. It's down and lift. Now I want you to go down for 2 and up for 2. You're gonna take it down for 2 Lift up for 2. Great job. Again, that knee doesn't come over your toe. You're keeping those elbows tucked in. Couple more like this. Down and up. One more. And let's switch legs. So bring that right leg forward and take it down and up. Good. Still working those biceps and also working the quadriceps. Great. Down and up. Couple more like this. Two more. And let's take it down for two, up for two. Here we go. A little slower on the way down and up. Good. Down for two, up for two. Couple more. Keep breathing, keep that core engaged. You're doing great. Give me one more. Down and up. Alright, that completes the upper body segment. You guys worked really hard with those weights. Keep up the great work and subscribe to YouTube because there's more of this to come. See you soon. Hey guys, it's Reena Vokoun with PassionFit. We are moving into the lower body toning segment, so I want you to get your feet shoulder width apart. We're gonna do some —some good old squats. I want you to take your weights and hold them at your waist. Knees are bent, and you're just gonna take it down and up. So when you're squatting, I want you to focus on your form. You're gonna sit back as if you're sitting back into a chair. You also wanna watch your knees and make sure they're not coming over your toes. So really get that full range of motion, working your quadriceps, working your hamstrings. Good job. And you're holding those weights at your waist. Keep it up. Down and up. Good. Give me 4 more. 3, 2, and you're gonna go down for 2, up for 2. So it's down 2 and up 2. Keep looking at those feet if you need to, just to make sure those knees aren't coming over your toes. Great job. Keep it up. The weight just makes it a little bit harder. If the weight doesn't feel comfortable, you could always drop it. But it's always good to challenge yourself. Down for 2, up for 2. Couple more. Gimme one more. Down and up. Now I want you to bring your feet outward and we're gonna rest our weights on our thighs and you're just gonna take it down and up, working the inner thigh. Good. Squatting. Hold that weight. Keep your core tucked in tight, shoulders away from your ears, chest is up. Great job, guys. Take it down and lift. Good. Again, you're sitting down as if you're sitting into a chair. Really point the bottom back. Good. Couple more like this. Good. Here's 4 more. 3. 2. Good. Take it down for 2, up for 2. So down 2, up for 2. Keep the knees bent. Never wanna lock the knees. Great job. Core continues to be tucked in tight. Down for 2. Couple more like this and then we're gonna work our calf muscles. Great. Down. One more. All the way down. And up. I want you to bring your weights out in front. Just hold them there and you're just gonna lift your heels up off the floor. Lift it up. Work in the calf muscles. Good. Keep that core engaged. Stand up tall. Knees are bent. Great job. Keep lifting your heels up and up. Right and left. Keep it up. Give me 8 more like this. 8. 8, 7, 6. Good. 4 more. Great job, guys. That completes the lower body segment. Please feel free to subscribe to my YouTube channel. Check it out. Tell your friends about it. And let me know how I'm doing. I'd love to hear from you guys. Would love to get your feedback and hear more of what you wanna see. See you next time, and I look forward to hearing from you soon. Soon. Take care. Hey guys, this is Reena Vokoun with PassionFit. We are heading into our mat section where we are gonna focus on your core as well as your glutes and a little bit of upper body as well. So let's start with some push-ups and some side planks that'll also work your core as well. So your hands are gonna be about shoulder-width apart and you're gonna either be up on the balls of your toes or if you wanna modify you can You can be on your knees, either is fine. I just wanna make sure that everybody's core is tucked in tight and you've got a neutral spine and a flat back. So we're gonna come up, either knees or on the balls of your feet, and you're gonna take it down into a push-up, and then you're gonna give me a side plank. Down into a push-up in the middle again, and a side plank to the other side. Let's try that again. Down and up, side plank and center. Down, up. Let's do a couple more of these. You guys are doing great. Down and up. Side plank again. Down and up. Gimme 2 more. Down. Great job. I know it's getting hard. Keep it up. Last one. Good job. Let's go into a Child's Pose. So sit back, stretching out your arms as well. Feeling a good stretch in that back. And we're gonna move into working the glutes. So I want you to keep your hands shoulder width apart. Knees are also about shoulder width apart. And I want you to extend your right arm and your left leg. Now, if this feels too challenging for you, you can always drop one arm. But your right arm and your left leg are out, and you're gonna bring your knee and elbow in, and then push it out. Bring it in and out. And out. Great job. Good. Working that core. In and out. Give me a couple more like this. Give me 2 more. And now I want you to just lift that arm and leg up, up. Great job. Keep that toe pointed. Again, watch that back. Keep a neutral spine. Great job, guys. Couple more like this. Lift, lift, and turn that pointed toe into a flex and lift that heel up towards the ceiling. Working the hamstring as well as the glute. Couple more. 4, 3, 2, and 1. Good job. Child's Pose, rest for a second. Catch your breath. And we're gonna take it over to the other side. So I want you to extend your left arm and your right leg. Let's try this on the other side. Knee and elbow come in and out. Into the center, pull it out. Good job. Again, engage that core, watch that back. You guys are doing great. Knee in and out. Good. Give me a couple more like this. Here's 4 more. 3, 2, and 1. Hold it out there and lift up towards the ceiling. Good. Lift it up, point that toe, really work the glutes, work the bottom. Great job. Keep the balance with that core engaged. Lift it up. Couple more like this. 4, 3, 2. Now flex the foot, work the hamstring as well as the glute. Keep it going. Lift. Couple more. Last 4, 3, 2, and 1. Bring it down, Child's Pose once again. Hold that stretch. And we're gonna do a little bit of plank work. So I want you to come up onto your elbows next. You'll be on the balls of your feet and I want you to drop one knee down at a time. So you're gonna drop Down, down. Good job. Keeping that core tucked in, neutral spine. Good. Alternating knees. Gimme 8 more like this. 8, 7, 6, 5, 4. And now let's pick up the pace. So I want you to jog it out with the knees. Hold that plank. Upper body's working hard. Core is tucked in tight. You'll also start to feel this in your thighs as well. Keep it going, guys. I know it's burning. Keep it up. 8 more. 8, 7, 6, 5, 4, 3, 2, and 1. Bring those knees down. Great job. Alright, and we're just gonna take it side to side where your hip is gonna touch the mat. So you're back up in plank. Clasp your hands together on the balls of your feet, and you're just gonna drop your hip almost to the mat. This is working the side of your body, your waistline, a little bit of obliques as well. Great job. Take it side to side. Couple more like this. 4 more. 3. 2. Watch that back. And 1. Good job. Knees in, hold it here. And we're gonna do a little bit of traditional core work. So I want you to sit back on your mats, and I want you to come back onto your elbows. So we're gonna do a little bit of pedaling and biking. So when you're sitting back in your elbows, make sure not to shrink down and sink those into the shoulders. Keep the shoulders back, chest is up. Feet are flexed and you're just gonna push, push, working the lower abdominal muscles. Good job. Lead with the heel. Keep your feet flexed. Great. Push it out, out. Couple more like this. Now double time. Push it out a little faster, working a little bit deeper into the lower abdominal region. Keep it going, guys. Push it out. 4 more like this. 4, 3. You'll feel it in your thighs as well. And let's bike it out right here. Bike it out. Good. Use those heels, pushing. Couple more, and then we're gonna reverse that bike. Here we go. Take it back. Back pedal. Good. Last 4 right here. 4, 3, 2, and 1. Bring your knees in and I want you to lay back. We're gonna go into our last core move which is the Scissor. So straighten those legs, point your toes, and just bring it up and alternate legs. You can be at about a 45-degree angle off the mat. Great job. Up, up. Grab hold of each leg. Couple more. Last 4, 3, 2, and 1. Good job, bring it down. Alright, well that completes our glutes and our core section of our workout. Thanks so much, you guys did great. Please subscribe to my YouTube channel, leave me some comments, I'd love to hear your feedback. So please, uh, reach out, I look forward to hearing from you and I'll see you See you next time. Hey guys, it's Reena Vokoun with PassionFit. We are going into our final stretch segment. You guys worked really hard today. So I want you to start off by getting into a straddle stretch. We're gonna actually have one leg in and I want you to just bring that left leg out, core is tucked in, sit up tall and bring your arms out and reach. Good. Hold it up. Feel a nice stretch in the side of your body. Great job. Hold it here. And let's take it over to the other side. So bring out that right leg, left leg comes in, and bring that arm up over your head. Good. Great stretch here. Hold it. And bring the bottoms of your feet together and let's push our knees towards the mat. Getting a good inner thigh stretch. Sit up tall. And let's bring your feet together and come forward as far as you can. Either grab hold of your ankles or your toes, whatever feels more comfortable. If you need to bend your knees slightly, that's okay if it feels uncomfortable. Otherwise, get a good stretch in your hamstrings. Hold it here. Great job. You guys work We worked our muscles. They definitely need to be stretched for more flexibility. And let's bring our feet together and we're gonna go into a runner stretch just as we did in the beginning. So I want you to bring your right leg back and make sure that knee doesn't come over your toe. Hold it here. Great job. And bring up that left arm. Reach up towards the ceiling, opening up that chest just as we did in the beginning. And grab hold of your ankle and come up into a triangle pose. Bring that right arm up, tuck in that core, and reach towards the ceiling. And let's take it over to the other side, Runner Stretch. Let's bring that right leg front— in the front, left leg is back. Good job. Hold it here. Again, making sure that knee doesn't come over your toe. And bring that right arm back, opening up your chest. Hold it here. And grab hold of your ankle, come up. Triangle pose. Bring that left arm up towards the ceiling. Great job. And bring your feet together and roll your shoulders back. And one more time. And let's do a quadricep stretch. So bring your left leg up, bring your right arm up, tuck in your core for balance and hold it here. Getting a good stretch in that quadricep, the front of the thigh. Great job. And if you'd like to take it forward, find a place to focus and just pull forward and hold it here. Again, the core is deeply engaged for balance. You're getting a good stretch in those legs. And let's come back up. Great job. Let's switch. So bring your right quadricep up and bring your left arm up over your head. Keep your knees together. Hold it here. Engage that core once again for balance and take it forward. Great job. Hold it here. If you lose your balance, that's okay. Tuck in the core. It'll get you a little bit tighter and more firm and steady on the mat. And let's come back up. And gimme a big inhale up. And I just want you to hold your arms and I want you to come around, sweep the floor, scoop your core under, and come back up. Let's take it to the other side. Take it all the way down, tuck the belly under, and up. Gimme 2 more on each side. To the right, sweep, and up. One more. Great job. Gimme a big inhale up. And exhale it down. Great job. You guys worked so hard today on every segment from the cardio to the strength to the stretch. I loved working out with you. I hope you had a great time. Again, please subscribe to my YouTube channel. Tell all your friends about it. I've got lots of more great videos to come. I love hearing from people and I look forward to hearing from you soon. See you next time. Take care.
