Hey everybody! Welcome back to Pink K-pop Academy
and welcome back to the 30-Day beginner program
so you are gonna use this warm-up video every single day
for the rest of the 30 days, okay?
so we're gonna do some stretching
and we're gonna do some bounces
which are gonna give you a good warm-up
to get you ready for the rest of what you're gonna learn today, okay?
you ready? Let's start with the stretching, okay
this is gonna be quicker than the other one
'cause I'm not explaining everything
I know you know what you're doing so we are just gonna go for it okay?
so let's go
stretch the head to the side
okay
lovely stuff, give me the other side
you can put on some of your own music if you want to, while you're doing this
okay
we're gonna bring it down
okay
let's bring it up
gimme a circle, keep it gentle, slow
okay, and the other way
I close my eyes so I don't get dizzy
okay
give me the shoulders
nice big circles
and forwards
okay
watch your surroundings, and arms back
now bring them forwards
nice, okay, we're gonna pull one arm across
remember to keep the body facing the front
just pull on that shoulder
nice stretch
and the other side
pull across
lovely stuff, here we go for the elbow
and then big stretch
don't be leaning down here
I know it's hard
okay other elbow
and nice big stretch
nice big stretch
okay
and up, okay
we stretch all the way up
stretch up up up up
as tall as you can on your toes
and all the way down
all the way down
remember, if you can't go down that far, hands on your legs is fine
okay, over to the left for me
alright, over to the right
okay
up up up up up
bend the knees
okay, bend both the knees
and twist
okay, really stretching out those muscles
okay
and twist
okay
alrighty, now
give me a lunge, again keeping that back foot on the floor
make a bigger step if you need more of a stretch
okay, and popping it down
stretch out that leg
and stretch out the other leg
okay, let's bring it up to the lunge
okay
bring it down for me
we're gonna do the ankles here
so bring that foot up
roll roll roll
and the other way
knee up
opposite arm across
twist
gently
and over to the other side
roll roll roll
and the other direction
pop the knee up
and twist
okay
so that's our stretching, up we go
so now we're gonna get into position for our warm-up, okay
so you guys get ready, face the side
I'm just gonna set up the music, I'll be right back
3
4
down
up
down
up
one
two
one
two
three, four
one
two
one
two
one
two
one
two
one
two
one
two
one
two
three, four
one, two
three, four
back
forward
back
forward
back
forward
back
forward
one
two
one
two
keep going, I know those legs are burning
keep those shapes nice and big
okay
forward
one
two
one
two
one
two
three
knees
one
two
one
two
one
two
three
step
one
two
one
two
one
two
one
two
one
two
one
two
one
two
three
four
one
two
three
four
one
two
three
four
one
two
three
four
one
two
three
four
one
two
three
four
one
two
three
four
one, two
three, four
okay
Alright guys, well done on finishing your stretching and warm-up for today
I hope the rest of your videos today go really really well
and remember, be kind and patient with your body
you're doing an awesome awesome job, so let's go!!!