(groaning)
- 598...
(groaning)
- 599.
- You got this, Elena! - You can do it.
(screaming) - 600.
(joy screaming)
- Great job!
- You ready to go train like a princess?
- Yeah. - Totally!
- Let's do this.
(cheerful intro music)
- Hi!
- Welcome to the Disney princess club.
- I'm Reagan.
- I'm Elena.
- And I'm Melissa.
- Today we're going to be training like princesses
because princesses are so strong.
- Yeah.
- The princesses we're doing today are Mulan,
Ariel and Moana.
So, are you guys ready to train like a princess?
- Yes, we are ready!
- Before we train, we have to stretch.
Stretching is very important.
- Stretching helps with flexibility
and to improve range of motion.
- And it gets our bodies ready for action.
- All right. Are you guys ready?
Let's put out our yoga mats.
- Let's do this.
- All right. Let's start with our stretches.
Make sure to put your legs hip distance apart.
- Next, you got to put your head down for two seconds
and then put your head up for two seconds
and roll your neck slowly.
And then the other side.
That's all.
- Now moving on to the arms.
So bring your arms out, just like this,
and then bring it up
for two seconds
and one side for two seconds.
And now the other.
Awesome.
- Now it's time for a leg stretch.
So make sure to keep your legs hip distance apart,
then go down on one side,
hold it for a few seconds
and then go to the other.
I love stretching, but now it's time for a workout.
- Yeah, let's get it.
- Before we get started,
remember to do this exercises at your own pace.
Take breaks to catch your breath or to drink some water.
- Yeah, we got our water bottles handed
because we're going to need it.
And one of us will do a modified version of each move.
For the first move, I'll be using a resistance band.
- If you don't have a resistance band,
that's no problem.
I'll show you the modified version.
- For our first move,
we're going to be doing the Moana rowing move.
- First, put your legs straight together
and then grab a resistance band.
Then put it on the tip of your feet,
and then grab it from the middle
and then pull back
and forward.
And when you go forward, make sure your arms are straight.
- I'll show you how to do the modified version.
So all you gotta do, is touch your toes
and then pull back.
- All right.
Here we go. We're going to do five.
One.
Two.
Three.
Four.
And five.
- Wow. I can really feel that in my legs.
- Yeah. - Yeah, me too.
It feels like I'm actually rowing a boat with Moana.
- I'd love to be in a boat with Moana.
That'd be so cool.
And Heihei.
- And Maui.
- How could I forget Heihei?
- He's the best.
- All right, let's move on to next exercise.
Now we're going to be doing the Moana warrior.
We're going to go side, side,
up,
down.
Three times.
- Pretend like you're holding an imaginary oar.
Just like Moana did.
- Yeah, let's do this.
- Side,
side,
up,
down.
Side,
side,
up,
down.
Side,
side,
up,
down.
- Now I'm feeling like a warrior.
- I'm thirsty.
- Yeah, don't forget to stay hydrated.
(cheerful drums music)
- Now we're going to be doing the Ariel swim move.
- So all you got to do is lay flat on your belly,
on your floor or mat,
and lift your arms and legs up like you're swimming.
- And I'll be doing the modified version.
I'm going to lay down just like that.
And I'm going to do the same arms
but not the same leg.
(cheerful drum music)
- And always remember to go at your own pace.
- Okay. Let's set the timer for 10 seconds.
You got a this.
Keep going. We're almost there.
(cheerful drums music)
- I'm feeling more mermaid by the minute.
- Yeah, me too.
(timer beeping)
- That's it.
- That was a lot of hard work,
but it was really fun.
All right. Let's move on.
- Now. It is time for our final move.
- Now we're going to be doing Mulan's squats.
- And we're going to be doing it three times
and I'm going to be using a stick and sand bags.
- I'll be using some super fun weights.
- And I'll be doing the modified version.
So all you gotta do for your squats
is put your feet hip width apart,
and then
pretend you're seating into an imaginary chair.
Great job. So let's get started.
- Okay.
One.
Two.
Three.
That's our squats.
- Yep.
- Well that was a workout, but it felt really good.
- Now it's time for the cool-down.
- It's important to cool down after a workout
because it helps limit straining your muscles
and joints later on.
- It also helps with flexibility
and to improve your performance
the next time you work out.
- And it makes you feel so much better.
- Yeah.
- First we're going to be doing arms.
What you want to do is
you want to keep your feet hip width apart
and make sure your toes are facing front.
And then we're just going to go up
and down.
And we're going to do this three times.
(whispers) Up and down.
Try to be very elegant.
(laughs)
- Just like a princess. - Yeah.
- Now we're going to do what we did earlier.
Spread your legs apart and have your feet straight.
And then you're going to go down
for three seconds.
At this side.
Okay, awesome.
Now we're going to do the next part.
- For the last and final part,
we are going to bring our foot up like this,
like a flamingo,
and then bring your opposite arm up for balance.
Let's do it for three seconds.
One.
Two.
Three.
Don't forget the other side.
One.
Two.
Three.
If you mess up, don't worry.
Just continue on.
- And that's our cool down.
- I feel cool!
(fairy dust sound)
- (exhales) That was such a hard workout.
- Yeah.
- But princesses work hard too.
And we learned how to do that.
- Yeah, cheers.
- To princess training!
- We had a great time training like princesses
and I hope you did too.
If you have enough energy,
you can watch this video again.
- Thanks for watching.
I'm Reagan.
- I'm Melissa - And I'm Elena.
Until next time.
- Bibbidi-bobbidi-bye!