Crazy Core - Fight the COVID pooch! At home workouts during COVID-19 quarantine.

Alright you guys, we just finished lit and nice and sweaty. Alright, if you're here, I'm so glad to have you. This is core, it's a full 30 minute set. Request for some core, focused core, okay? So, we are going to utilize that couch in your living room, hopefully. Or any kind of piece of furniture. You also will need a mat and a pillow. That is it today, let's do this! I love it, Sabine! Hi Bella, you're back for more! Love it, thank you. That was a fun lit, wasn't it? Okay, I'm turning down the music just a teeny tiny bit. You guys good? I am so sweaty from that last class. Oh my goodness. Okay, grab your mat, lay it out. So the reason why I want furniture involved is because it is helpful to have for your feet. So the under has additional support. So, I'm going to switch back so you can see me a little bit more and adjust the cameras just slightly. Okay, back for more, I love it! Alright, so feet right underneath. Now, this is going to help you stay in that beautiful form. I never want to see a rounding of the back, okay? Arms back behind the head. And it is a pull up, one. And then a slow three, lower. Yes, all the way up for one. Three count, lower. Good. Use that couch to your advantage. Let's go, let's go. I'm timing y'all, don't worry. Three count, lower. Excuse me. Nice and slow. Good. Now we're going to add on. You can keep it here or just keep doing regular sit ups. What we're going to do is stop and pulse. So come up, stop, pulse, and come all the way up. All the way down. Up, stop, pulse down, and all the way up. Down, halfway, pulse, down, all the way up. Yeah! Halfway, pulse it down, all the way up. O-S-G! Yes! Yeah, yeah! Good job, you guys. This one sucks, right? She's going, mm-hmm. Good job, good job. Come on, you got this. Three, two, and one. Oh my goodness. Okay, so now this time we're going to sit up again, but we're going to go side to side. So we're starting in this position, coming up, and switching. Down, up, switch. Yeah, let's go. If it doesn't feel right, just do a nice twist at the top. Down, come up and twist. Whatever it is, get after it, yes? Down, twist, all the way around. Are your quads and hips on fire? They should be, yeah. Y'all okay? Three, two, one. Oh my gosh. Okay. All right, so lateral side plank, okay? This is full version. If you don't like full version, you don't want it, it's okay. You're down on your elbow, okay? And you're crunching in. Let's go, can't wait. Here we go. Okay, I know this is a crazy one, right here. Crunch, crunch, crunch, okay? If you don't want to be on the furniture, it's part of the knee, okay? Hold that leg, okay? Crunch, crunch, bottom knee, top elbow. You can support your body with your other leg, ready? Okay, let's go. Otherwise, you're on that couch, down on that elbow. Let's go. It is harder than it looks, right? Good. Yes. Beautiful job, you guys. Three, two, and one. You're going to switch sides. Guys, I'm going to do this the same way I did before, so I don't have my back to you. Okay, leg down, top elbow, bottom knee. Cute. That's 12 centimeters. Good job. Almost there. Three, two, and one. Nicely done. We are back to this seated position. I was giving your hips a little bit of a reprieve, okay? Now, this time, you're going to slowly roll back again, but as you do, you're going to twist crunch, okay? So, slow, slow, slow, slow. All the way up, slow, slow, slow, slow. Up, slow. Try and alternate your starting sides. Come on, you got this. You got this. Three, two, and one. Good job, you guys. Now, the next one I'm going to show you tons of options on because your feet are actually on the couch, and you have a pike to tap to cross body knee crunch. What? I know, her face right now. So, I'm going to twist this camera just a tiny bit more, trying to adjust so that you guys can see everything. All right. So, what I'm looking for, pike, tap the couch, cross body. Tap the couch, cross body. Now, that doesn't have to happen on the couch. Yes, you can still pike from the floor. Pike, tap the foot, cross body. We're going to focus on one side only. You're tapping with, let's choose the right, and crunching with the right, yes? The couch just adds a little bit of something extra, not necessary. You guys ready? Get into position. If you have wrist issues, you can go down to your elbows, cross. Tap and cross. Good. I'll tell you guys when to switch sides. Y'all are awesome. Three, two, one. You can do this from your elbows, don't forget. Opposite hand now this time. Tap and cross body. Tap, cross body. Let's go. Your range of motion won't be as big if you've got yourself down on those elbows. That's okay. Three, two, and one. You can do this next one from the floor or your couch. I just like that it has more clearance. Listen to your body. Legs are as straight as you can get them. If you've got big circles, then you're going to lower and circle again. Good. Lift, circle, lower, circle. Good. From the floor, same thing. Lift, circle, lower, circle. If it bothers your back, bend your knees. Circle, lower, circle. Lift, circle, lower, circle. Got it. A couple more seconds and then we're going to reverse the circle. Good. That's it, that's it. Three, two, one. Lift, opposite direction, circle, lower, circle. Lift, circle, lower, circle. Good. Yes. Gorgeous, you guys. Uh-huh. Three, two, and one. Again, using that couch, hang on to whatever you can. Bicycle crunches right here. Side, go 45 degree angle with your body. Bicycle those legs, crunch the knee in. Knees in. You can also do this on the floor. You don't need that piece of furniture. It's just giving you a little bit of extra leverage for your legs. Oh my goodness. Good job, you guys. Get it, get it, get it. Three, two, one. Other side, let's go. Nice and slow. Go down to your elbow. Moving lots and getting nowhere. I'm just kidding. You're totally doing stuff here. It's like I'm moving but I'm not going anywhere. Crazy. Good. Three, two, and one. Good job, you guys. Box plank couch hop up. What? I'm going to show you. You are in a box plank position, okay? Hop up, hop down. That's it. That's the move. Up, down. Yes? Okay? You don't want to hop. Step, down, down and up. You don't want to do a couch hop. Pull it here. You can just kick a leg up at a time or double kick. It's up to you. Let's go. That's it. You guys are incredible. Come on. Yes. Good. I'm going to try this next time with a band around my quads. We'll see what happens. Good job, you guys. Three, two, and one. We're done. Okay. We're doing a single leg glute bridge. Believe it or not, that is connected to your core. Okay? You can say whatever works for you, but your upper back and neck are nice and supported. Okay? Single leg. You can add the additional intensity or you can just keep it here. It is a glute bridge. All the way up. If you want more than that, down, up, hop, up, hop. It's up to you. That hop is extra credit. Yes? Keep going. I just have to plug my computer in. Keep it up, guys. Keep it up. Three, two, one. Switch sides. Almost there. Come on. Get it. All the way down. Add a hop if you want. Necessary with that hop. Come on. Three, two, and one. We are done with the couch work. I think you guys are probably happy about that. Okay. I'm going to take my shoes off at this point and just be in socks. Totally not necessary. It's so that I can glide just a little bit. It's sock jacks. This is all body weight on the knee. I'm going to show you from profile so you can see. Hands right underneath your shoulders. If you need to, get down to those elbows for those wrist issues. You're right there. Knees hovering out and in. That's it. Out and in. If you want, you can tap it out. You do not need to glide. All right. Ready, set, go. You can set the knees down. Single leg it. Whatever works for you. Get after it, you guys. Come on. Yes, you can. Woo-hoo. Good work. Three, two, and one. Beautiful job. Okay. Next. Box plank inchworm crunch. Oh, boy. Okay, so you're right here. Crunch in and out. Okay, you're right here. But then as you're out, you're coming down, back out. Box plank crunch. Inchworm it back. Okay, and back down. Now, if it bothers your wrists, just go, just go. If it bothers your wrists, just sit here and continue to crunch in and out. If you didn't want to do the glide, just tap it in and out with your knees coming in one at a time. Crunch it, guys. Come on. I know these are difficult, but you got it. Crunch it, crunch it. Yes, you can jump it in and out, then inchworm back. Almost there. Three, two, and one. Okay. Give me on your back side. Legs straight up to the ceiling. Good. Hands behind the head. Good. It's a lower, down, and then you're going to tap, tap one leg. Come up, all the way up. Lower the opposite leg. Sorry, lower it down. Bring the opposite leg in, tap, tap. Good. Let's do it together. All the way up. Okay. Lower down. One leg in. All the way up. Lower down. Opposite leg. Tap. Lower down. Good. Now, a couple options. Lift, bend the knees, bend them over now, and pull them in, tap, tap. It's starting to bother you. Good. You can also have your hands under your palms for that reverse crunch. Bring it in, all the way down. Okay. Release the crunch with the elbows. Whatever you need. You got it. Three, two, and one. Nice job, guys. Okay. Side plank position. Okay. We are going to lift both legs and then lower and bring the top leg in. Okay. Lift, lower, top leg in. If it bothers you, bend the knees, lift with the knees. Also, if it bothers your hip, if you're on the palm, shift back more onto the knee of the glute. Good. Lift, lower, crunch. We're going to add on to this. Good. Lift, hold it here. Crunch, crunch, out, out, lower. Good. Lift, crunch, crunch, out, out, lower. Lift, in, in, out, out, lower. Lift. You do not have to do this part. Good. Like I said, you can just lift and crunch right here. That works, too. You're still going to get the oblique. Almost there. Three, two, one. Switch sides. Good. All right. Make sure that elbow is lined up. Lift and crunch after you lower. Lift, lower, crunch. Again, bend the knees if you need to and just lift and lower. Lift, lower. Awesome. Okay, you ready? We're going to add on. Lift, in, in, out, out, lower. Oh, this is a killer. Come on. Good job, you guys. Woo-hoo. Three, two, and one. Good work. Grab that pillow. We have a few more moves left and you are done. I like the feather pillows a little bit better. They give a little extra resistance, which is kind of nice. You're going to take that pillow and swing your quads. Are you down on your elbows? Yeah? Good. We have a squeeze. Just squeezing those quads when you're down in that plank position. Your knees can be down if you need to. Okay. Nice and low, straight from your head to your toes. Squeeze. Yes. Like I said, if you need to be on your knees, that's fine. You can still squeeze. Come on. Squeeze. Okay, we're going to add on right here. Squeeze. Tap. Squeeze. Tap. Squeeze. Tap. Now if you're on your knees, lift them. Let's go. Squeeze. Lift. Squeeze. Lift. Squeeze. Lift. Come on. You got it. We're almost done. Yes. Good job, you guys. Three, two, and one. Those are brutal. The last and final move, you guys, with that pillow. So sit up, slam. Knee crunch, okay? Sit up, slam. Over the head, crunch that knee in. Slam that pillow down on that knee. Now if you need assistance with the couch, use it. It's there for you. Good job, you guys. Let's go. Good. Come on, finish it. Yeah, that's it. Almost there. I'm making feathers come out of my pillow. Let's go. Three, two, and one. Yay. How are you guys? You good? Reach those fingers away from your toes. Stretch in the opposite direction. So good. While you're on the floor, take one leg out. Stretch to keep your shoulder on the floor. Sorry, the same arm as the leg that's being folded. Take that opposite side. Obviously, my center of the earth around me. A live video. Good. And then leave the shoulders up front stretched. So good. Straighten your shoulders. Excellent job today, you guys. Go ahead and walk one foot forward. Let's get those hips. We worked them so hard just now, right? Lean back. Arms are back, laying up and over. You guys are incredible. Thank you so much for joining me today. I'm going to repeat our thoughts just so it's fresh in your mind. Today's theme is courage. Courage is contagious. Coronavirus is not the only thing that's contagious, right? Courage is contagious. Every time we choose courage, we make everyone around us a little better and the world a little braver. Have courage, my friends. We can do this. We can make it through. Love you all. Have a great rest of your Wednesday. We will see you tomorrow. Bye.