Transcription
Hey guys, welcome back to FK Body. I am coming to you live from Portima, Portugal. So, I'm on the Olgar coast right now. Stunning views. I just had to give you guys a little express workout while I'm here. So, 30 minutes. We're going to take minimal breaks. And we're going to go super hard. So, let's get started like we always do. Big toes touching, knees spread out, booty sinking down and back in our child's pose.
We're taking big deep breaths in through the nose, out through the mouth. Just taking a moment to come into our bodies. Maybe you're pressing your palms into the mat or maybe you're pushing your forehead into the mat. And we're going to slowly start to walk it over to that right side. Still pressing through your palms. [Music] Taking it right back through center, over to that left side. [Music] Still pressing through those palms. You're going to walk it right back through center to your child's pose. We're going to take two more big deep breaths right here. In through the nose, out through the mouth. One more big deep breath in. On the exhale, we slowly shift into a tabletop position.
Shoulders stacked over the wrist. You have a neutral spine, flat back. We're going to take big, deep breaths in. You drop your belly, arch your back. On the exhale, you round your spine like a cat. And tuck your chin to your chest. We're just going to take a few here on our own. Our breath, stretching through your spine, waking your body up. Nice job, guys. We're just going to take two more, and we'll meet back in a tabletop position. Once you get those set, make sure that back is nice and flat. Tuck your toes for support.
Bring the right hand to your head. Big deep breath in. You twist open to the right side. Exhale through center. We do that again. Inhale. Twist it open. Exhale through center. One last time. This time, right hand comes up high. Gaze to your fingers. On your exhale, thread the needle and hold. Press the right shoulder down. Bring the left shoulder up and take a bind here if it feels good for you. Left hand comes down, right arm comes all the way back up and then back down to your tabletop. Reset, retuck.
Left hand to the head. Big deep breath in. We twist open to that left side. Exhale through center. Do that again. Inhale, twist it open. Exhale through center. One last time, but this time left hand comes up high, gaze to your fingers. On your exhale, thread the needle and hold. You press the left shoulder down. Bring that right shoulder up and take a bind here if you took one on the other side if it feels good for you. Right hand comes down. Left arm comes all the way back up and then back down to your tabletop.
We're going to tuck those toes. Take a big deep breath in. Send the hips high. Downward dog. Pedal out your dog here. We're going to inhale. Gaze to the top of our mat. As you exhale, slowly walk your feet to meet your hands. Once you get there, forward fold right here. Slight bend in those knees. You reach for opposite elbows for a rag doll. Shake your head yes. Shake your head no. Let it go right here. Release the bind. Hands come down. You toe heel your feet to touch. And then big deep breath in. You rise up to mountain. Exhale. Baby back bend. Inhale back through your mountain. Exhale, take your left wrist over to that right side. Inhale back through center. Exhale, switch it out. Right wrist goes to that left side. Inhale back through center. Exhale baby back bend. Inhale mountain. Exhale forward fold. Hands come down. We inhale halfway lift. Exhale chaturanga high to low plank. Inhale up dog. Exhale down dog.
Pedal it out. We inhale, bring that right leg up for your three-legged dog. Exhale, sweep the foot between the palms. Inhale, rise up to your crescent lunge. Exhale, take the right arm back, left arm forward. Twist open to that right side. We inhale, bring it back through our crescent lunge. Exhale, we charge the lunge. Lean over that right leg. Arms come behind us. Left hand comes down. Right arm comes up for your runner's twist. Gaze to your hands. We take a horizon here. Dip to your deeper twist. And then take it right back to your runner's twist. Drop the right hand. Drop the back leg. Turn in the front leg for a half split. We're going to bend and straighten into this right leg two times.
And then bring it right back up to our charging lunge. Right here you begin to rise, leaning over that right leg. Arms come behind you. We inhale. Bring that left leg up for one-legged mountain balance. Got it? Exhale. Figure four. That left foot across the right thigh and try to bring it to a seated position. We inhale. Bring it back through your one-legged mountain.
Exhale. Open it up to your warrior two. Step the left foot back. Bend into your front right leg. We inhale. Star pose. Come through center. Straight legs. Exhale. Low side lunge. Take it down to that left side. We inhale. Bring it back to your star pose. Exhale. Take it back to your warrior two. Inhale. Reverse your warrior. Side body stretch. Exhale. Windmill those arms down. Chaturanga. Inhale. Up dog. Exhale. Down dog.
Pedal it out. We inhale. Bring that left leg up. Three-legged dog. Exhale. Sweep the foot between the palms. Inhale. Rise up to your crescent lunge. Exhale. Left arm comes back. Right arm forward. Twist to that left side. We inhale. Bring it back through our crescent lunge. Exhale. Charge the lunge. Lean over that left leg. Arms come behind you. Right hand comes down. Left arm comes up for your runner's twist. You take a horizon. Dip to the outer edges of your feet for your deeper stretch. And then take it back to your runner's twist. Drop your left hand. Drop the back leg. Turn in the front leg for a half split. We're going to bend and straighten into this left leg two times.
On the second time, you bring it right back up to our charging lunge. Right here, you're leaning over that left leg. Arms come behind you. We inhale, bring that right leg up for your one-legged mountain balance. Exhale, figure four. The right foot across the left thigh, and try to bring it to a seated position. We inhale, bring it back up to your one-legged mountain.
Exhale, open it up to your warrior two. Step the right foot back. Inhale, star pose. Come through center, straight legs. Exhale, low side lunge. Shake it down to that right side. We inhale, bring it back through your star pose. Exhale, take it back to your warrior two. We inhale, reverse the warrior side body stretch. Exhale, windmill those arms down. Chaturanga. Inhale up dog. Exhale down dog.
Pedal it out. One last time. Drive those heels down into your mat. Feel the stretch in your hamstrings and in your calves. We inhale. Gaze to the top of our mat. As you exhale, slowly walk your feet to meet your hands. Once you get there, we inhale. Roll up one vertebrae at a time.
All right, guys. We're going to move into a little bit of cardio. We're going to start with some step touches. Side to side like we always do. Stay nice and low. Keep a bend in those knees. Side to side. Side to side. Side to side. Breathe. For four, for three, you have jumping jacks. In two. In one. Right here. It goes like this. It's a jack and a punch. A jack and a punch. We're switching it up a little bit today. Jack and punch. Jack, punch. Jack, jab. Here we go. For eight, seven, six, five. Just four. This is three. Just two. Last one. Double jacks right here. It's a double jump. Double jump. Double and double double. Double double double. Here we go. For eight, for seven, for six, for five, last four. Last three. Last two. We have a jump. Jump. Squat in one. Right here. It's a jump. Jump squat. Breathe. Here we go for four. For three, for two. We have trunk twist in one. Right here for four. For three, two, and one. Nice job, guys.
Okay, got to catch my breath. Okay, big deep breath in. Arms come up. We exhale forward fold. Hands come down. We're going to have a seat on our mats. No, we're not. We're going to start in a plank, guys. I was just kidding. Legs come out long. Belly button zipped into your spine. No booty in the air.
We're going to cross the right leg behind that left leg and we're going to go to a down dog. So, it's a down dog plank, crunch your back leg, a down dog, plank, crunch that back leg. So, down dog crunch. Down dog. You're taking your right knee to your right tricep. Down dog, plank, crunch. Down dog. Plank crunch. Down dog. Crunch. Down dog. Crunch. Take it up. Down. Crunch. Up. Down. Crunch. Here we go. Right here for four. You crunch. This is three. We crunch. Last two. Crunch. Last one. Last crunch.
Okay, this time we're going to take the right foot in front of the left. We're switching to that left side. Okay, so it's a down dog plank, left leg crunch to that left tricep. Take it up, down, crunch, up, down, crunch. Take it up, down, crunch. Up, down, crunch. Up, down, crunch. Up, down, crunch. Here we go. Right here for eight. Crunch. This is seven. Crunch. Six. Crunch. Five. Crunch. Last four. We crunch. This is three crunch. Last two. Crunch. Last one, you guys. Last crunch.
Right here. We're going to take your leg to a plank. We're just going to go right to left. Right here. Right to left. Right to left. Right to left for four, three, two, and one. Woo! Come to your knees. Child's pose. Oh my god, guys. The Portuguese sun is no joke. I'm sweating. Okay, breathe. Drink some water if you need.
We're going to quickly move into some mobility work here. So, it's a runner's twist. It's a runner's twist and then we're going to push our leg through. So, it goes like this right here. We're going to start with the right leg. Right leg, left leg comes through. Take it back to your plank. Left leg, right leg comes through. Take it back to your plank. So, right, left, left, right, left, right, right, left, right, left, left, right, left, right, right, left. Right. Here for eight. Breathe. This is seven. Take it through. This is six. This is five. Last four. This is three. Just two. Last one.
Okay. Bring it to those knees. We're going to lay down on our stomachs. Here we have a superman to a reverse push-up. It goes like this. Right here. You squeeze and you push. We squeeze and we push. Squeeze and press. Really bring that chest up high and then press through those palms. Legs come up. Chest comes up on your superman. Just breathe for eight. Breathe. Seven. Six. Five. Last four. This is three. Last two. Last one. Press. Child's pose. Wow. Okay. Nice job, guys. I know you're crushing it. I just know it.
All right, don't ask. Okay, I know my music's all over the place, but Miley came back, you guys. She's back. She's doing a Hannah Hannah tour soon, and I will forever be a Hannah Montana girly.
So, full body blast. Grab your weights. We're going to march and bring those arms up right here. March, march, march. Not here long. Here we go for eight. For seven. Modification. You can take one arm at a time here. Six. Five. Last four. This is three. Last two.
Weights are going to come to our shoulders. We have elevators with two squat presses right here. Here we go. Take it down. You bring it up. You press and press. Take it down. Bring it up. Press and press. Take it down and up. Press. Press. Take it down. [Music] Press. Here we go. This is eight. Seven. This is six. Five. Last four. This is three. Last two. We have squat presses only. Right here. You guys keep the squat presses going for eight. Seven. Six. Five. Last four. Last three. Last two. Weights come to your shoulders in one. Right here.
You take right leg lunge for two. Then we have an elevator. Then we take left leg lunge for two. Okay. Down. Down. Elevator. Down. Down. Up. Up. Right. Right. Take it down. [Applause] Left. Left. We take for eight. This is seven. This is six. Breathe. This is five. Last four. Keep that core so tight. This is three. Last two. Last one, you guys. We're going to hold a squat right here. Just squat. Squat and pulse. Pulse. Pulse. Pulse for four, three, two, and one. Wow. Good job, guys. Breathe. Okay, we got this. That was good. Quick breather.
We're going to move into this next song, still a full body blast. So, we have alternating deadlifts to lunges. We're going to start with the right foot pop. So, a deadlift, lunge, switch, pop the left foot. Deadlift and lunge right here. A deadlift and a lunge. A deadlift. We just keep alternating side to side. Deadlift. Lunge. Deadlift and lunge for eight. [Music] This is seven. This is six. This is five. Last four. This is three. Take it back. Last two. Last one, you guys.
We're going to take the deadlifts out. Just lunges only, alternating. It's right and it's left, right? And left. Take the right leg back. Left leg back. Keep your chest up. Keep that core tight. Here we go. Eight. Seven. Six. Five. Just four. Just three. We're going to add in some pulses in two. In one. Right here we pulse. One, two, three. Stand. Switch. One, two, three. It's one, two, three. One, two, three. We take a one, two, three. One, two, three. Breathe. We got it. It's a quick workout. We got to burn through it for eight. For seven. This is six. Five. Last four. This is three. Last two. Last one you guys.
We have alternating curtsies. Okay, take that right leg back first. It's right, it's left. We are burning out the legs here. Just breathe. Right and left. Right and left. Right here for eight, seven, six. Get low in those skirts. Five, last four, three, two, and one. Shake it out. Okay, come down to those knees, y'all. Nice job, guys. Do you see this? This is crazy. I got to dry my microphone off before I ruin it.
Okay, we're going to move into some upper body focus work only. Here we're going to start with some kickbacks. You have two tricep kickbacks and then two presses overhead. Okay, we'll catch the beat in three, two, one. You take it. Right, left press for two. Right, left press for two. It's right, left press. Right, left press for eight. Seven. This is six. [Music] Five. [Music] Just four. This is three. Last two. Last one, you guys.
We're going to keep the presses going like this. Right here, you take it right, left, both arms for two. It's right, it's left, it's both for two. Right, left, both for two. Right, left, both for two. Right here for eight. Seven, six, five, last four. Three. Last two. Last one. Shake those arms out.
We have Arnold presses here. Okay. Three, two, one. Right. Press. Close. Press and close. Keep those shoulders high. Keep the arms strong. You press close. Press and close. Breathe. Here we go for eight. For seven. Oh my gosh. For six, five. Last four. Three. Two. We're going to shake those arms out in one. Right here. Shake. Shake. Shake. Quick. Shake.
Okay, we have a minute left. We're going to bring it back to our goalpost. Alternating face closes. Right here. Right to left. If you guys need to slow down anything I'm doing, slow it down. I'm aware I'm going pretty fast. But if you can go fast, go fast. If it feels good for you. Here we go. Here we go. Here we go. Right here for four. Three, two, one. Shake those arms out. Oh my god.
Okay, 45 seconds on the clock. Hands come to your sides. Right here we have serves cross body in three, two, one. Take it right and left. Right and left. Right and left. Right and left. Right, left, right, left. Breathe. We're going to finish here. Okay, here we go. We have eight. Seven. Six. Five. Last. Four. Three. Two. And one. Right here. Both arms. Both arms. Here we go. Right here for four, three, two, and one. Drop the weights. Shake it out. And breathe.
Okay, guys, we have two songs left. One more song standing. We have a little full body situation going on. Then we're going to bring it down to the mat for a little finisher and we are done. 30 minutes flies by.
So we're in a wide stance here. Toes are out, heels are in. We're going to start with our weights down like this. Okay, we're going to squat, twist, center, and stand. So when you squat, you curl, then you twist. Alternate those sides. Twist and stand. We squat low. Twist center and stand. Squat, twist, center, and stand. We squat, twist, center, and stand. Right here for eight. Breathe. It's slow and controlled. Keep the core nice and tight. Seven. Get low in your squat. Really feel it in your inner thighs. Six. This is five twist. Just four twist. Untwist. Three. Twist. Last two. Twist. Untwist. Last one, you guys.
We're going to take the twist out. We're just going to standing curl right here. Okay. You curl and squeeze. Curl and squeeze. Curl. Squeeze the booty so tight when you come up. Squeeze. Squeeze. Get it low. Squeeze. Get low. Here we go. For eight. For seven. This is six. Five. Last four. Last three. We're going to hold at the top. In two, weights are going to come up overhead. In one, weights come up.
Okay, they're going to crunch. Crunch. Then go opposite. Crunch. Crunch. Okay. Crunch. Crunch. Crunch. Crunch. Crunch. Crunch. Crunch. Crunch. Take same side. Take opposite. Core is tight. Here we go for eight. Seven. Six. Five. Last four. Last three. Last two. Last one right here. Shake it out.
Right, guys, last song. People are starting to watch me. That's funny. Okay, grab your band if you have one. If not, no big deal. We're going to meet in a tabletop position. Band is going to come right above your knees. We have push-ups, tricep crunches, and some fire hydrants. So, it's going to start like this. Up, crunch, back, and push-up. Actually, no. Keep your leg out. It goes like this. We'll catch the beat right here. It's a crunch and a push-up. You start with your left leg out. You're going to keep it out. Really pull on that band. Feel the resistance in that oblique when you bring your knee to your tricep. Here we go. Breathe. Take it over. Take it down. Take it over. Take it down. We are not here long. Over and down. Over and down. Here we go for eight. Seven. Six. Five. Last four. Three.
We have fire hydrants in two and one. Bring your left leg in. Take for eight. For seven, for six, for five, last four. Oh my god, I see a bee. Three. Pray for me. Two. I'm going to keep going for you guys. One. We're going to switch sides. Right leg comes out. You crunch. Push up. Crunch. No. B. Push up. Don't stop. You crunch. You push up. You guys, you can't make this up. Crunch and push up. Here we go. Right here for eight. Pushup. Pray for me. Seven. Pushup. Oh my god. Six. Five. Pushup. Last four. This is three. Last two. Last one, you guys.
We have fire hydrants for eight right here. Here we go. This is eight. Seven. Six. Oh my god. Five. Last four. Three. Come on. We got it. Two. And one. Child's pose. I'm sure you guys killed it because I'm sure there's no bees trying to get you guys. Oh my god. I have a lot of heat. I'm scared. I don't know what to do. I don't want it to come for me. Okay, we did it, guys. That is it.
Let's sit down. Quick stretch. Let's bring our feet to a butterfly position. And we're just going to kind of fan these feet out right here like you're flying away. Breathe. I hope you liked it. I hope it was a nice little pop of energy for you to start your day, end your day when you have a time crunch. If you can't do a full length workout, that's good. All right, we're going to extend our legs long in front of us. Big deep breath in. Arms come up overhead. Exhale. Reach for those toes. We inhale. Bring those arms back up overhead. And then bring your hands down to your side.
We are going to cross your right leg. Bring your left leg over to that right side. Your right arm is going to come up. Then you're going to bring your right elbow behind your left knee. And you're just going to twist to that left side. Nice job, guys. We're going to take this hand back. Bring this leg down.
Now, your right knee is going to come up bent over that left leg. Left arm comes up. You bring your left elbow behind your right knee. Just twist to that left. So, the right side. And just breathe right here. Nice job. Take that arm back. Bring those legs back to a crisscross.
Big deep breath in. Arms come up overhead. As you exhale, bring your hands to heart center. I bow to you guys. I seal our express class right here. Thank you guys so much for joining me. I hope you liked it. Hope you enjoyed the view. I'll see you guys soon. Love you.