ENTRENAMIENTO DE INTERVALOS DE ALTA INTENSIDAD 3

Hi, I'm Samantha Clayton and this is a balance and stability workout for 10 minutes. Today, I'm training with a superstar. Hi, I'm Anca Bucur, Herbalife Fitness Instructor from Romania. And today, you get to train with both of us. So get ready, balance and stability. Get into position for our first exercise. It's a plank walkout. Let me demonstrate first. Arms go up, hands to the floor, walk it out into plank and then walk it back. Ready to go? Are you ready to go? Here we go. Arms are up, hands to the floor, walk it out. Really challenging your balance, challenging your core, really getting that butt down. Hands are flat, fingers are spread wide. How are you feeling, Anca? Feeling good? Good, good. Start to warm up. 40 seconds of each exercise and then we're going to go for a 20-second rest. And relax. Next move, show us what we got. Yeah, so we are moving to front to back lunge. So we are starting from a nice and tall position. Right leg goes front and right leg goes back. So make sure you have 90 degrees on your knees and use your arms all the time. Are you ready? I'm ready. You ready? Let's do this. So moving to the front, moving to the back. Squeeze your core, lift your chest, make sure you breathe in and breathe out. Good job. Athletic move. Challenging your balance and your core. This is amazing. Strong legs. What a great condition. I think you've got strong everything, Anca. So let's do two more. Front and back. And that's it. Good job. Perfect. 20 seconds of rest, breathing in through the nose, out through the mouth. And then you know what happens. What you do on one side, you've got to do on the other. It's all about balance and stability. So let's start getting into our position. Standing up tall. Ready to go? Yes I am. Here we go. Perfect. So you're not relying on momentum here. Really driving the leg forward and really making your core do all of the work to maintain that balance. So I'm sure you do these all the time, right? Because I see your core is super strong. These are my favourite. Worked all the time. The great thing with all of our exercises today is that you can do them anywhere. You don't have to be in a gym. You can do them at home. Give me one more forward. 20 seconds rest. What have you got for us next? What's our next exercise? Give me a high five. Yeah, our next exercise, it's still on the lower body. So we have to open our legs wide, turn out our toes and we go down to the squat and we lift our heels. So we're going to go into the squat and on the toes. Perfect. So my squat position. I'm ready. Let's do this. So go down and slowly up. Make sure you engage your core. Keep your arms strong so you can have great stability. So slowly down, slowly up. Wow, I can feel my core working. Yeah, this is a good exercise. Great for every level. As you said, we can do it anywhere. It's perfect. And if you're not comfortable coming up onto your toes, you could just keep those heels on the floor for a beginner. Let's do one more. One more. And that's it. Yes. Great job. I'm feeling it on my legs. Okay, I've got a fun exercise for us next. Deadlift one leg. So basically, all you're going to do, nice straight back, placing the hands in front. You're going to take the leg back behind you, heel is flexed, nice flat back and coming up to standing. Now, if you're like me, just coming down to the knee. Anka, you ready? I know that she has a lot more flexibility. Yes. Do whatever you can. Here we go. 40 seconds. So as you can see, she has a lot more flexibility in her hamstrings. I'm blaming it on the fact that I'm a runner. Something I definitely need to work on. But every exercise that we do can be modified to suit you. Beginner, intermediate, advanced. It doesn't matter what your level is, you can work your body personalized to you. We're all aiming for Anka's flexibility, but it takes time to get there. Practice, practice. Give me one more down and back up. Shake it out. 20 seconds of rest. Again, today's workout is all about core and stability, so nice and slow movements, really engaging those core muscles. Yeah, make sure your set position is always good and let's do it on the other side. Perfect. So we just face to the other side, switch leg and we go. So remember to choose your option. It's your training and you want to have a great experience. Good job. Bend your standing leg just a little bit to find more balance in your move. Engage your core and use your arms if you feel like it's better for you. We are almost there. Two more. And the last one. Okay, while you guys are taking a rest, I'm going to show you the next exercise. Our next move, back down onto the floor. Plank position. You're going to lift one arm and lift the opposite leg. Eyes are looking down and then hands come back down. It's okay if you're not ready for that. You can follow me because I'm going to give you the modified version on my knees. If you're strong like Anka, get up into plank, but here we go. Find your position. Opposite arm, opposite leg and hold. And back down. And just keep working with that switch. Making sure you keep a nice neutral spine. Remembering to breathe. This is one of my favourite exercises for engaging the core. Just 40 seconds of each exercise. Give me one more on each side. Give me a last one. Great job. And slowly come back up onto your feet. Okay, what have you got for the man, Anka? What's your next move? Okay, our next move is lateral lunge knees. So, our standing position. Feet together. We go on the side into the lunge. Bend your knees and push hard to bring your knees up to the chest. Perfect. Okay, let's do this. So, strong position. Squeeze your core and let's go. Step on the side and lift your leg. Step on the side and lift your leg. Wow, really challenging my core on this one. Remember, you can keep your leg on the floor. If you feel like it's too much, you can stop here. Always choose your option. Or you can go up. A few more. And I know you can do it. It's challenging my balance. You see, we're all human. Even if we're a trainer, we're wobbling. One more, one more. And that was our lateral lunge knee and I think we need to do it on the other side. Yes, perfect. Are you ready for this? We're going this way this time. Yes, I am. Following you. Here we go. So, we go down and we lift our leg. We go down and squeeze the core. Use your arms. Find your balance. Don't rush. Take your time to go deep into the lunge and go slowly up. Remember, it's all about balance, stability and strength. Good job. We're moving slowly but I'm still getting out of breath. This is awesome. Let's do it. One more, one more. You can do it. Come on. And that's it. Good job. That was fun. I like that one. Feel it in your inner thighs. Feel it in the outside of your glute. Feel it in the core. Kind of total body, especially if you're using those arms. Exactly. Good job. Okay, what have you got? Dynamic move for our last one. So, it's very easy. We're going to the half sumo squat and then we go up and lift the leg. Bring your leg, curl and go down and up and add a little jump. Oh, perfect. Use your arms. It's very fun. So, you can go even deeper or you can stay up. It's up to you. Make it fun. Good job. Very good. This is a good one to end all these exercises, right? This amazing training. We're almost there. 10 seconds. Great job. Almost done. 5, 4, 3, 2 and that's it. I'm Samantha Clayton. I'm Anca Bakur. And that was your stability and balance workout by Herbalife Nutrition. Good job.