- Hey guys, and welcome to my "Frozen" workout.
I'm Caitlin,
and today we are gonna be getting moving "Frozen" style!
Are you ready to join me
for my awesome "Frozen" exercise session?
I know Anna and Elsa are.
What do you say, Your Majesties?
Awesome, okay.
So now before we begin,
we're gonna have to do some stretching.
You always wanna make sure you stretched
before an exercise to loosen up your body.
So for our first stretch, we're gonna be doing arm swings.
Bring your arm up, then swing it backwards
and then we're gonna slowly do those
for 20 seconds on each side.
Are you ready?
And timer starts now.
Oh, isn't that nice?
Like when you first wake up in the morning,
you're like stretching.
All right, five seconds.
Five, four, three, two
and one, you're done!
Great job.
Now for the other arm.
20 seconds, you got this.
And go.
Now you could speed this movement up
or you could slow it down,
depending on whatever you'd like.
You got this.
Okay, five seconds.
Five, four, three, two and one.
And you're done with the arm swings!
Now for our next stretch, we are gonna be doing toe touches.
For the placement of our feet,
we're gonna try to do it shoulder width apart.
So we're gonna roll down and try to touch our right foot.
Hold there for a little bit
and slowly roll up, up, up, up, up, up, up.
And then we'll do the same thing on the left side.
So let's get started.
Slowly roll down, down, down, down.
Grab your foot
and stay there for a little bit for the stretch.
Then slowly roll up, up, up, up.
And we're done with the right.
Then slowly, slowly, slowly down to the left.
Now if you can't reach your toe, that's totally fine.
Go to whatever length you would like
and whatever makes you feel comfortable.
Then we'll roll up, up, up, up, up
and go to the right side.
Down to the right.
Stay there for a bit.
Come back up
and to the left side, down, down, down, down.
Stay there and furl up.
Now this is also a great exercise to work your back
because you're rolling down
and making sure you're coming up
very slowly and very carefully,
making sure you stretch, stretch, stretch.
Coming back up.
And then two more.
Whew, are you guys feeling it?
I'm definitely feeling the stretch.
And up, up, up, up.
And you're done.
Great job.
Moving on to the next stretch.
This is called the side reach.
We are gonna have our feet still shoulder width apart.
And for this stretch,
we're gonna reach our arms side to side.
Then moving to this side
and going up above painting a sunset and to this side.
We're gonna stay here for a little bit.
Then we are gonna come back up and do the other arm.
We're gonna be doing the stretch
10 seconds on each arm for three times.
Are you ready to go?
So reaching our arms out to the side.
Reaching towards the right side,
moving up, up, up, up, up
and staying here for a little bit.
And you can go to any length you would like,
whatever would make you comfortable.
All right, two seconds.
And now reaching up, up, up, up to the sky
and dropping that arm.
Now moving on to the next arm.
Stretching out to the side,
moving up, up, up, up.
Stretching your arm to the sky.
And now resting to the side.
This stretch is really good
for when you're waking up in the morning
and you just wanna stretch out this side of your body.
All right, we're done.
And we're stretching up to the sky and dropping our arm.
Now for the right side, again.
Stretching out, out, out.
Reaching to the right,
then bringing that arm up and to the side.
Now you're doing great.
And now we're reaching, reaching, reaching up to the sky
and dropping that arm.
Now for the left side again.
Reaching out to the side,
like you're trying to grab something.
Reaching up, up, up, up, up
and now dropping ourselves to the side.
And now reaching up to the sky
and putting our arm back down.
And this is our last time, so make it your best one.
Reaching out to the side, reach, reach, reach.
Stretch, going up, up, up
and leaning to the side.
You got this, you're almost done.
Now reaching back up, up, up, up, up to the sky
and putting your arm down.
Now for the other arm.
We're going to reach out, out, out.
Reaching for each side.
We're gonna go to this side.
Reach up, up, up
and out and to the right side.
We're gonna come back, reaching up, up, up to the sky
and putting our arm down.
And you're done with that stretch.
Great job.
Now for our last stretch of the day,
we're gonna be doing leg stretches.
For this stretch, you're going to balance on one leg.
You can choose either the right side or the left side.
And then bring that leg up,
grab it with your arm by your ankle
and then balance like this.
So now here we go.
We're going to grab our left leg by the ankle
and pull it into our bodies,
where you're gonna feel a nice stretch right here.
Remember, try and balance.
Good job.
We're gonna do this for just 10 more seconds.
You got this.
Woo, I'm falling myself!
Five, four, three, two and one.
And you're done with the left side.
Okay, now we're gonna move on to the right side.
So we're gonna lift our leg up,
grab it by the ankle, try to balance
and now we're gonna stay here for 20 seconds.
All right, you're doing great.
And you can always modify this stretch
by grabbing a chair to balance.
Woo, I'm getting a little wobbly myself!
Now five, four, three, two and one.
Now you can release your legs.
All right, everyone, we're done with our stretches.
And now moving on to the exercises.
Now, just to make sure,
if you can't do any of these exercises,
or you feel that they're too hard for you,
you can always skip or you can modify it.
Now here we go.
Our first exercise will be windmills.
So we're gonna keep our feet
a little bit more than shoulder length apart.
Then we're gonna reach our arms to the side,
trying to reach on each side.
Gonna go down, down, down, down, down.
Keeping this arm reaching to the sky.
And then make your way back up.
And now you can go any length you want.
You can be up here, or you can be all the way down here.
Just reach however far you can.
Coming back up.
And now we're gonna be doing 10 of these.
We're gonna do these a little bit quicker,
so I hope you can keep up.
Here we go.
And one
and two
and three,
keep this arm reaching,
and four
and five
and six
and seven
and eight
and nine,
last one, and ten.
All right, and now we're done with the windmills.
Our next exercise will be called the high step march.
For this exercise,
we're gonna keep our feet very close together
and we're gonna reach opposite arm.
So we're gonna lift our leg up
and touch with the other side.
So we're gonna go touch and touch.
Now for the modified version,
you can always bend your knees.
All right, and let's get started.
We're gonna do 20 of these.
Let's go.
And one
and two
and three
and four
and five
and six
and seven
and eight
and nine
and ten, halfway mark!
11
and 12
and 13,
14,
15,
16,
17,
18,
19,
and 20.
There you go, now you're done with the high step march.
All right, and just a reminder,
you can take a couple seconds,
get some water and please stay hydrated.
That's really important when you're exercising.
All right, now that we're done with our break,
we're gonna move on to squats.
This exercise reminds me of sitting in a sleigh,
just like Kristoff.
For this exercise,
we're gonna put our legs shoulder width apart.
Now you're gonna clasp your hands in front of you.
They're holding hands.
And then slowly sit down.
You wanna make sure that you never go past your knees.
And you can always modify.
You can stay up here or go down here.
We're gonna do 15 of these.
Are you ready?
Here we go.
Number one and up.
And two and up.
Three and up.
All right.
And you wanna make sure that your back is kept straight.
You wanna make sure you don't go past your knees.
And you wanna feel the burn in your leg.
And sitting back as far as you can go.
All right, four more.
You've got this, you're doing great.
And two
and one.
And you're done with the squats.
Wow, that was one of the harder exercises.
So you're doing a great job.
How are you doing Anna and Elsa?
All right, and moving on to one of my favorites,
reindeer kicks.
For this exercise, we're gonna pretend to be Sven.
We're gonna get down on our hands and knees.
Just like this.
And we're gonna kick backwards.
So we're gonna keep our legs in this bent position
and move it up like that,
feet to the sky and bring it back down.
Now we're gonna be doing 10 of these on each side.
And make sure you have a soft surface,
like a mat or carpet or even grass,
just so that you don't get hurt.
All right, here we go.
And 10 on each side.
One, down.
Two, down.
Making sure your feet are to the sky.
Three, down.
Four, down.
Five,
six, almost there,
seven,
eight,
nine
and ten.
And now you're done with the right side.
All right, time for the left side.
Here we go.
Making sure our hands are right underneath our shoulders.
Legs are right underneath our hips.
And kicking one,
two,
three
and four,
halfway, five,
six, you're doing a great job.
Seven,
eight,
nine,
and last one, ten.
All right.
And now you're done with the reindeer kicks.
Congratulations, you did a great job.
Okay, so you know how Bruni is really fast
and really agile going through the forest like that?
Well, we're gonna be running after him right in place.
And now if you can't run in place,
you can always sit in a chair
and do the arm movements with us.
All right, are you guys ready?
Let's chase after Bruni.
And three, two, one, go.
All right, you see him in the forest, right?
You see him in the forest?
Let's get him.
Keep running, keep running.
Whew, he's really fast.
Keep your arms moving, moving, moving, moving.
All right, five seconds, you got this.
Four, almost there.
Two and one.
All right, you caught up to Bruni.
Great job.
All right.
Now our last exercise, jumping jacks.
I know a couple of you guys know how to do this,
but I'm gonna demonstrate it once again.
We're gonna start in a pencil position, very straight.
And then we're gonna move to a widespread position
where your arms are up like this.
It kind of makes me wanna scream "Yoo hoo!" like Oaken.
And then our legs are far out to the side.
Then we're gonna jump back in.
All right, are you ready to do 20 of these?
Here we go.
One, two, three,
four, five, six,
seven, eight, nine,
halfway, 11, 12, 13,
14, 15, 16,
17, 18, 19, and 20.
All right, guys.
Now you've learned all of those exercises.
Now here's the challenge.
We're gonna do all of those exercises we did in a row.
First, starting off with windmills.
Do you guys remember how to do those?
All right, here we go.
We're gonna do 10 of them in total.
One,
two,
three,
four,
five,
six,
seven,
eight,
nine
and ten.
All right, congratulations.
All right, guys, now 10 high step marches.
We're gonna do 10.
Here we go.
One,
two,
three,
four,
five,
six,
seven,
eight,
nine
and ten.
All right, moving on to squats
and we're gonna do 15 of those.
Here we go.
One,
two,
three,
four,
five,
six,
seven,
eight,
nine,
10,
11,
12,
13,
14,
and 15.
All right.
Do you guys remember what's next?
Reindeer kicks.
All right.
We're gonna do 10 of those on each side.
All right.
And start.
One,
two,
three,
four,
five,
six,
seven,
eight,
nine
and ten.
Next side.
One,
two,
three,
four,
five,
six,
seven,
eight,
nine
and ten.
All right.
Now we're gonna run after Bruni.
Yes, okay.
And we're gonna run for 20 seconds.
Go.
Woo, this is a really good exercise.
All right, a little bit faster.
Come on, you got this, you got this.
A little faster, almost got him.
He's right there, right in front of you.
Five seconds.
Five, four, three,
two and one.
There you go, you caught up to him.
Last one.
Do you guys remember?
Yeah, jumping jacks.
Here we go.
We're gonna do 20 of these.
One, two, three
four, five, six,
seven, eight, nine,
10, 11, 12,
13, 14, 15,
16, 17, 18
and 19 and 20.
All right, guys, congratulations.
I'm so proud of you guys.
All right, now it's time to catch your breath.
And make sure you grab your water.
Stay hydrated.
Now that you got your breather, you got your water,
we're gonna move on to the cooling down section
to make sure your body's all loosened up.
We're going to keep our legs a little bit further
than shoulder width apart.
Take our head and slowly roll down,
reaching our hands toward the ground.
Reach, reach, reach, reach.
Maybe touch the ground, maybe stay here,
whichever you feel comfortable with.
And we're gonna stay like this for a little bit
and then roll back up really slow.
Here we go.
Rolling, rolling, rolling.
Make sure you feel every vertebrae in your back.
Roll the shoulders.
Now we're gonna do some breathing
just to calm down the body.
We're gonna take a deep breath in
and let it out.
In through the nose and out through the mouth.
One last one.
In through the nose and out you go.
All right.
I don't know about you guys, but I feel really relaxed.
What about you, Anna and Elsa?
All right.
Whew, now you guys are all done.
Congratulations, you guys did so great.
Thank you so much for joining me for my "Frozen" workout.
Hope to see you next time and you'll do even better.
Bye!