A core and triceps workout with knee tucks, leg extensions, and seated dips. The instructor offers modifications for different fitness levels and emphasizes proper form throughout, with countdowns and form cues to keep you moving.
All right, you guys, we are heading into our 10th interval. We're gonna be focusing on the core and the triceps for this one. So you're gonna be sitting on your mat, and we're gonna be bringing our knees into our chest and extending our arms and legs and bringing the knees back in. Then we're gonna bring our feet shoulder shoulder width apart, and we're gonna go into some tricep dips. So let's get ready. All right, you guys, here we go. So you're gonna bring your knees in and extend. Good. Knee to chest, arms and legs extend. We're really focusing on our core strength here. If this is too difficult, you can always drop your feet to the mat. Knees, extend those arms and legs. Good job. In and up. Keep breathing, keep squeezing that core. Good job. Give me 4 more. 3, 2, and 1. Good job, you guys. Catch your breath for a second. Now bring your feet about shoulder width apart. Your hands are behind you, shoulder width apart as well. We're gonna lift our bottoms off the ground and we're gonna dip. Good. So we're working the triceps here. Keep those elbows close to your body. Don't let them point outward. They're pointing straight behind you. You're still squeezing your core, and we're really honing in on those tricep muscles. Good. Down and up. 4 more like this. You're doing great. 4, 3. Keep it up. We're gonna pulse down next. Here we go. Let's work a little bit deeper. Little pulses, working those triceps. Again, keep those elbows back. 8 more like this. Here's the 8, 7, 6, 5. 5, you've got it. 4, 3, 2, and 1. Catch your breath. Back to the knees, into your chest. Here we go. Knee extend. Good. We're really honing in on that core. Good job, you guys. Stay strong. Stay with me. Good. Keep that breath going. Nice work. Here's 8 more. Extend. 7, 6, keep it up. Last 4, you can do this. Extend those arms and legs all the way. 2 more. And 1. Excellent job. Feet shoulder width apart, hands behind you. Once again, tricep dips. Good, keep those elbows pointing back. You're doing great. Down and up. Couple more like this. All the way down. 3 more. We're gonna pulse it out next. 2. Let's finish this off strong. Here we go. Little pulses. Good job. You're almost done with this interval. Stay with me. Last 8. Make them count. Here's 8, 7, 6, 5. Good job. 4, 3, 2. 2, last one, come down. Good job. Shake out those arms, catch your breath, grab water. We've got one more to go. We'll see you soon.
