- Hello, beautiful people.
Today, we're doing a warm-up routine
as you can tell from the title
which I haven't chosen quite yet.
But this is just an everyday warm-up
that you can do at home,
you can do before class, before rehearsal,
whatever your cute heart desires.
It's gonna have some cardio to get your blood pumping,
get your muscles warm,
moving into some stretches for flexibility,
and then little bit of conditioning for strength.
So find some space, follow along,
and let's get
(snaps)
♪ Let's get physical ♪
slash warm I mean, okay I'm leaving.
All right guys lets start with some jumping jacks.
And up.
(feet tapping the floor from jumping)
Moving into your high knees, we take it up.
Getting up to a 90 degree angle.
And kick your booty up, in a circle.
(laughs)
And other way.
Keep going up.
We're gonna move into our jump ropes.
Side to side we go, jump.
(laughs)
Good, kick your booty one more time and circle.
Other way, up.
Slowing down, look to the right.
Left, right, left, side, ear to your shoulder.
(snapping)
Down and up down.
(snapping)
Good and both hands hold your head down.
And right.
And to the left.
Good, shoulders are gonna go plie back.
Two, three, four, and front.
Good, you're gonna turn your toes out.
You're gonna squat down, one, two, three.
Keep a tall spine, lifted chin.
Six, seven, plie releve hold.
Two, three, four, open up.
Five, six, seven, let's try that again.
And eight, seven, six, five, four,
three, two, plie releve.
High releve, hold,
two, three,
four, and press. Six.
Lower up and over.
Elbows go to your knees.
Hold it here, left shoulder in or right shoulder.
And switch.
Back to center.
From here you're gonna turn your feet parallel.
Hands down, press up.
Demi-plie.
And up.
Demi-plie.
Up, this time plie roll it up, your head is last.
Arms out, stretch to the right.
Left, one more time right.
Left, up and over.
Hold.
Good, come up, opposite side.
Flat back around,
down to your knee,
Hold.
There.
Then the opposite foot or leg,
straighten.
Bend.
Straight, one more time.
Bend.
straighten, come center.
Plie, roll it up.
Other side to the left, one, two, three, four.
Up and over, five, six, seven.
Eight, reach long flat back.
Over,
and hold.
Bend your opposite knee and straight.
Again, bend.
Straight.
Bend, straight.
Take it center.
Good, walk your feet together and hold.
From here you're gonna let your body
drop as heavy as you can.
Shake your head out no,
and shake your head out yes.
Hold on to your elbows, bend right, and left.
And right, left, hands down keep bending.
Six, seven, eight.
You're gonna rise up, and lower.
Rise, and lower,
plie,
roll it up.
Arms to a T, first position rise.
Lower, make sure you're controlling the come down,
so that you're not slamming down.
And up, and control,
and up.
Keep going, arms move
through your positions.
Lower and rise,
lower, and hold.
Let's find our balance.
Here keep your chins up nice and tall,
press your shoulders down.
Make sure your ankles don't get wobbly.
Your weight is between your first and second toe.
Arms up.
Plie, parallel.
Posse high hold, two, three,
four, arms, six,
seven, eight.
A quick rise, and lunge it back.
So now your left leg is back or your right leg.
Doesn't matter as long as you stretch both of them out.
And stretch it up.
Flex your front foot.
Bend your back knee.
And straighten it out.
And lunge, knee down,
press it up straight and hold.
You can even reach both arms up
to get a deeper stretch in that front hip flexor.
It's up to you.
And lunge down, hold.
Straighten up, one more time.
Put your weight on your front foot
and haunch hold, straight knees.
Take it back to your lunge, knee down.
You're gonna shift your weight back.
Flex your front foot.
Either stretch here or if you want a deeper stretch,
you can sit completely on that back foot and fold forward.
Hold.
Good, and coming up back to your lunge.
We're gonna flip to the front,
making sure there's a nice long length
from your knee down to your ankle, don't push over.
Point that other toe.
Push up and over.
Get a nice stretch here.
One more time, up and over.
Back to your lunge.
Up, center, walk your feet together.
Plie, roll it up, other side pose, hold.
High, high, pose, arms in fifth bournonville.
Arms up.
Test your balance.
And right lunge, leg back.
Hold it here, again long line from your knee to your ankle.
Knee down, press up.
If you want a deeper stretch, arms high.
And lower.
Knee up, straighten both.
Hold here.
Take your haunche up.
Hold, and lower.
To your lunge.
This time flip.
We're going to push off that supporting foot.
Hands pressed out, you push up and over.
Squeeze your booty, push, and over.
Two more times, up and over.
Up and over.
Sit butterfly.
Sit up nice and tall, knees to your-
Elbows to your knees, fold all the way forward.
Hand reach out.
Hold, good. Reach to the right.
And center.
Reach to the left.
And center, roll it up.
Feet in front of you, we're gonna go flex and point.
Sit up tall, flex and point one at a time.
One and two,
and three and four.
Roll it out, one, two,
three.
Other way we go, inside.
Six, seven, eight, point your toes.
Separate them, reach up, and fold.
Let your body fall in between, hold.
Flex, flat back.
I'll turn this way so that you can see the position.
Hold, six, seven.
And we're gonna go into our pigeon.
Right knee tucks in, left leg goes back.
Hold it here.
Good arch back if you want a hip flexor stretch.
And lean forward.
Bringing it up,
Zesde.
Moving into your jazz flip flex that front foot,
fold forward.
From here, however you gracefully can,
get into that right split, hold.
Seven, and arms up, hold.
Six, seven, and fold forward,
one, two.
Good, bringing it up, back for your zesde.
Flip back to your butterfly,
moving over to that left side pigeon.
Right leg shoots back, and hold.
Six, seven, again arching back
if you want a hip flexor stretch.
Lean forward, six, seven.
And bringing it up zesde.
Moving into our jazz flex your front foot.
Make sure its long over, don't crunch down,
lean out and over that front leg.
Good, bringing it up into your left side split.
Set, eight, holding it here.
Bringing it up.
And arch forward.
Good, from here coming back to your zesde,
to be gentle on your body.
Bring your feet together, we're gonna open up
to our straddle.
Holding it here, arms to a T.
We reach right, and left, right and left.
Tuck over, hold.
Seven, and press open, two,
three, four, and up.
Six, seven, back to a T.
Other side, one, two, three, four.
Up and over, five, six, seven.
And press open, two, three, four.
And over, bring it up, point your toes.
Fold it forward.
Try and keep your turn out as best as you can,
I know its tricky.
And then once you've worked hard enough on that,
release those feet and just stretch
as far forward as you can, hold.
We're gonna hang here for a good 30 seconds.
You can either stay just in this straddle,
or if you wanna push up and over
to your center split, that's completely fine.
Its up to you.
Holding, breathing, living, loving.
We're gonna be fine.
We're here.
If you can, very gracefully get onto your stomach,
in order to get into your frog position,
which I'll turn this way, holding it here.
Making sure your ankles aren't falling down
and that you don't sickle.
Hold, you can drop one leg down.
Lift the other leg up to get a deeper stretch
in your hip flexors and just your rotators.
Holding it here.
Good, slowly bringing your knees together,
straightening out behind you, you're gonna push up
into the seal stretch.
Release your shoulders here.
Make sure they're not up like this, pushing down.
If this is too intense on your back,
you can just go on your forearms like this.
Just a little baby cobra, holding it here.
Good, bringing your knees in.
Release into a long child's pose.
Hold.
You're gonna thread one shoulder under,
get a nice stretch in that shoulder socket.
Slowly coming up and switch other way.
And breathe.
Good, bringing it up, tabletop.
Tuck your toes and downward dog, hold.
We're gonna roll over our feet,
and hold in a plank here, breathe.
If this is too much you can go down on your forearms,
that's fine too.
And knee down, and up,
down and up, down and up, down and up, down and up.
Right leg comes chest, plank, left, plank.
Keep going.
Repeat, we go knee, up, knee, up.
Good, knees in, one, and two, and three, and four.
Let's go knees down.
Push back, tuck and roll on your back.
Get ready for some sit ups.
So you're gonna make sure that your elbows are out,
they're not crunching in.
Feet are planted and you're lifting up
instead of this way.
Ready? Five, six, seven, and go up.
Two, three, four, tabletop.
And up, six, seven.
And all the way we go up.
Two, three, four.
Back down, six, seven.
And feet down, two, three, four.
Side, to side, elbows out.
Up, up.
Breathe.
Seven.
And palms out,
we're gonna bridge up,
and down.
Push your heels into the floor.
If you want an extra challenge you can hold a weight
and put it right here kind of on your hips.
Push up, two, three, four, five, six, seven, eight.
Roll onto your stomach.
One more time, press up.
Or all the way up.
Child's pose, last time.
Tuck your toes, walk your hands back.
Plie, roll it up.
Seven, finished!
Woo, breaking a sweat you guys.
Zoom in on this little droplet.
There is no droplet.
That's cause I have setting spray on,
so it doesn't allow any sweat to come onto my face.
You guys, good job.
Again, this warm up is good for everyday.
Even if you don't have dance that day,
you just wanna get your body moving,
this is a good overall warmup, strengthening,
stretching moment, okay?
You guys please go to my website www.autikamal.com.
Sign up email list, I'm really excited,
there's some announcements coming up.
Working on some big things behind the scenes,
I wanna make sure you guys are up to date
and in the loop.
And all the other sayings that mean the same thing.
What else?
Find us on Instagram, Jacob, what else?
Find us on Instagram at Missauti, and Braydenbear,
at- that's pretty much it, just those two little guys.
Again, we have a cool giveaway coming up for the holidays,
so make sure you're on social media
to stay tuned with all of those fun things coming up.
Is there anything else?
I feel like I'm forgetting something Bre.
No?
- [Bre] We love you.
- We love you!
Happy dancing, we'll see you guys very soon.
(upbeat music)