Apr 21 Live Evening Workout

(upbeat music) – Hi my name is Sylvia.

Hi, my name is Sylvia Mason, and along with theAmerican Heart Association, we are bringing together our community together for virtual fitness as long as social distancing is happening.

We're coming together to make sure that as a community we stay togetherto move more and sit less.

We are making sure thatwe are not relentless and we are staying together as a community to just be one united.

We're all in this together and what better way tomove more, be one united.

And today we're gonnahave an exercise of yoga.

It's gonna be yoga sculpt, cardio and strength.

Yoga, soak.

Grab your water bottles.

You can grab your soap, cans, whatever you need to go ahead and beginthis yoga sculpt workout.

Gonna put on music and let's get together.

(relaxing music) Let's all meet in child's pose.

We're gonna start on our mats.

Bring your big toes to touch.

Spread your knees the width of the mat, allow your body to extendlong into your mat.

Big toes to touch, spread youknees the width of the mat.

Lengthen out your torso.

Allow your fingertips to crawlto the very top of your mat.

Take a deep inhale anda big open mouth exhale.

Take a deep inhale.

(breathes) Big, open mouth exhale.

Allow your forehead, which is your third eye to connect to the mat.

Take a deep inhale through your nose and a big open mouthexhale through your mouth.

Once your forehead connects, because it's sinus season, allow your forehead togently rock side-to-side.

Give yourself a gentle massage.

Take a deep inhale.

Lock out all the worries, all, everything that's allowing yourself to be just bothered with everything that's going on.

(breathes) Deep inhales.

Big, open mouth exhale.

(breathes) Remember to keep weight in your seat as you extend your body out long.

Allow yourself to crawl yourfingertips to the right side of your mat.

Stretch out the left side of your torso.

(breathes) Crawl your fingers back to the center.

(breathes) Take a deep inhale anda big open mouth exhale.

Crawl your fingers tothe left side of your mat and lengthen out youropposite side of your torso.

(breathes) Maintain the weight in your seat.

(breathes) Take a deep inhale.

Lengthen up the oppositeside of your torso.

Take a deep inhale anda big open mouth exhale.

(breathes) Crawl your fingers back to the center.

(breathes) Allow your fingertips tostand to the tippy, tippy top and maintain the weight in your seat.

(breathes) Big inhale, big open mouth exhale.

(breathes) Gently bring your fingersall the way to right under your shoulders and open your palms wide.

Allow your hand to godirectly under your shoulders.

Flip your belly button into connect to your spine.

Allow yourself to have a flat tummy.

Flat back, suck your belly button in.

Allow your shins to connect to your mats.

(breathes) Take a deep inhale, abig open mouth exhale.

Prepare yourself for your cow cat.

Inhale cow pose.

Drop your belly to the earth.

Tuck your tailbone up.

Exhale cat, round out your spine.

Tuck your chin.

(breathes) Inhale, cow.

(breathes) Exhale cat.

(breathes) Inhale, cow.

(breathes) Exhale, cat.

Continue take the rounds of your cow, cat.

Whatever feels good for your body.

This is your time.

(breathes) I'm going to take some hip circles.

And this time I'll placemy hands just another foot or a couple of inches in front and round up my hips.

(breathes) Loosen up the nooks andcrannies from your body, just warm it up.

(breathes) Take deep inhales andbig open mouth exhales.

After you finish warming up your body, whatever feels good for you, open your hands wide.

(breathes) Take deep inhale.

Bring yourself back to yourstatic tabletop position.

Suck your bellybutton in, tuck your toes and exhaleinto your down dog.

Begin to walk your dog.

Bend your right leg and your left.

Take deep inhales andbig open mouth exhales as you bend your right leg and your left.

Allow your heels to tryto connect to your mat.

Your hips are high.

Your heart is shining to your thighs.

Allow your head to hang heavy here.

Take deep inhales andbig open mouth exhales as you allow yourself to stretchin your down dog position.

Take deep inhales andbig open mouth exhales as you come to your static down dog.

Take a deep inhale, big open mouth exhale.

– [Man] Is that better? – Big inhale- [Man] Right there? – Big open mouth exhale.

– [Man] Okay.

– Your next inhale, bend your knees and allow yourself to walk your hands directly behind your wrists.

Grab opposite elbows as youmaintain a small micro bend in your knees.

Grab opposite elbows.

Rock gently.

Allow the crown of yourhead to go toward your mat.

Allow your head to hang heavy here.

Ragdoll position.

Lag your head yes.

Shake your head no.

Allow your hands to hangheavy like an elephant trunk.

You can grab behind your knee or you can take small turns.

Once again, now we'rerelaxing our lower back.

Allow your body to get all of it out.

Take a deep inhale, big open mouth exhale.

You'll slowly, one vertebrae at a time, roll your body up.

One vertebrae.

Gently roll your body up, one vertebrae at a time.

Roll your shoulders back.

Take a deep inhale, (breathes) big, open mouth exhale.

Bring your hands to your heart center and set your intention.

Our intention is gratitude.

We are grateful foreverything that we have today.

Where we act.

We are grateful forthe ability to work out as a community.

We are grateful for the opportunity that the American HeartAssociation has given us to move more, sit lessand to be a community.

Let's take a deep inhale and a big open mouth exhale.

Drop your hands to your side.

Engage all four corners ofyour feet into your mat.

Engage your thighs comeinto your calf lift.

Slip your belly button into connect to your spine.

(breathes) Very deep inhale, open mouth exhale.

Bring your arms up, inhale mountain pose.

Squeeze your shoulder blades together.

(breathes) Exhale standing back bend.

Inhale mountain pose, exhale forward fold.

Inhale halfway lift, exhale Chaturanga Dandasana.

You can walk it back oryou can jump it back.

Shift forward, inhale mountain pose.

We're getting it guys.

I'm sorry, inhale down dog.

Inhale raise the top of your mat bend.

Let's get it.

Inhale up.

Mountain pose.

Exhale, standing back bend, inhale mountain pose, exhale forward fold, inhale halfway lift, exhale chaturanga.

Let's get it.

Inhale up dog, exhale down dog.

(breathes) Good, inhale gaze to the top of your mat, exhale travel there.

One more time, inhale halfway lift, exhale forward fold, inhale mountain pose.

(breathes) Remember, arms are high toward the front exhalestanding back bend, inhale mountain pose, exhale forward fold.

Small mark bend in your knees, exhale halfway lift, chaturanga.

On your back, you can chaturanga, notaranga or kneearanga.

Bring it down, inhale upward facing dog, exhale downward facing dog.

(breathes) Inhale face to the top of your mat, exhale, travel there.

Inhale halfway lift, exhale chaturanga.

Shift, we're gonna drop to our knees, on to a table top.

Table top here, we'll bring it to a hover dock.

Open your palms wide, drop to your knees.

Three inches, your knees are three inches off of the mat here.

We're gonna hold yourhover and tap your knees down into your mat.

Tap, up, and down.

Up and down, up, down, up, down, up, down up, down, up, down, for eight, seven, six, five.

You guys keep going.

Four, three, two, one! Now hold your hover.

Walk it back to a plank.

One, bring it back.

Let's go! Bring it back.

Bring it, return.

Bring it, you guys come back, return.

Let's get it.

Here we go.

(breathes) Bring it back.

Here we are.

Sorry about that guys, wrong playlist.

Here we are.

Last four.

Three, two, last one.

Exhale back to your down dog.

(breathes) Take a deep inhale, big open mouth exhale.

(breathes) Good, inhale gaze to the top of your mat.

Exhale chop open.

Inhale halfway lift, exhale forward fold.

Inhale chair pose.

(breathes) Exhale, airplane your arms.

Good, inhale chair pose! Bring your core down low.

Squeeze your thighs together.

Your biceps frame your ears.

Good, exhale forward fold.

Inhale, halfway lift.

Push your hands into yourshins and your thighs.

Even out your spine.

It's tabletop again.

Exhale, chatarunga, then bounce on the Shift forward.

Inhale upward facing dog, exhale downward facing dog.

(breathes) Listen closely.

Inhale, we'll kick our right leg high.

Exhale, sweep your rightleg through your hands, low lunge.

Inhale, crescent.

Go up.

(breathes) Good, engage, both feet are going forward.

Railroad your thighs together.

Engage your core.

Your arms are high.

(breathes) Exhale, warrior two.

This foot, your forward foot, engage into the integrity, 90 degree angle here.

Stretch your arms out long.

Good, to warrior two.

Inhale, reverse warrior.

Touch the back of the room here, ex, hold your arms down, back to your chaturanga.

Inhale upward facing dog.

Exhale downward facing dog.

Breathe, take a deep inhale.

And a big open mouth exhale.

(breathes) Inhale, big open mouth exhale.

Kick your left leg high.

Sweep through low lunge.

Good.

Zip it all the way through.

Inhale, crescent, same thing.

Your biceps frame your ears here.

Get all the way into it.

Both feet are forward.

Engage into the integrity of your lunge.

Railroad your thighs together.

90 degree angle.

Let's go.

Exhale warrior two.

This leg is angled.

This one is angled.

And maintain integrity of the 90 degrees.

Touch opposite ends of the room.

And half reverse warrior.

Cartwheel down your arm toward your chaturanga.

Inhale upward facing dog.

Exhale downward facing dog.

(breathes) Take a deep inhale, big open mouth exhale.

(breathes) Another big inhale, open mouth exhale.

Gaze to the top of your mat.

Walk your feet directlybehind your wrists, halfway lift, forward fold.

Grab your weights.

For your biceps.

Good.

Here we go.

Our biceps, we're gonna start with, good, this time we'restarting with our biceps.

Here we go.

Biceps.

Curl, curl, curl, curl, curl, curl, curl, curl.

We're gonna add foot movement.

Let's go.

Curl, curl, ha.

Curl.

Let's go.

Curl, curl, curl.

Yes! Eight, breathe, seven, six, five, four, three, two, last one.

Hold in place for triceps.

Go.

Up, down.

Up, up, up, triceps.

Engage your core.

Squeeze like chicken wings.

Tight, grasshopper your arms together.

Squeeze your shoulder bladesas if you have a credit card, something you can notafford to lose right now.

Your thighs are tight.

Squeeze, squeeze, squeeze, and breathe.

Go! Eight, seven, legs, go! Let's go! Five, four, three, two, last one.

Good.

Weights, here we go.

Open, open, eight, seven, six, five, four, three, two, one.

Hold, down, up, down, up, down, up.

For eight, seven, six, five, four, three, two, last one.

Bring it back to your chair pose.

Now we know what this is.

This is our squats.

Here we go.

Today we're gonna squat, squat, calf raise, squat, calf raise, squat, calf raise, squat, calf raise, squat, calf raise, squat, calf raise.

Eight, seven, six, five, remember legs are optional.

I've done this twice today.

I'm gonna drop my weights and then I'm gonna add on.

Let's get it.

Squat, calf raise, four, three, two, last one.

Here we are guys.

On this one, hold for four, three, we're gonna add two, one squat jumps.

Eight, seven, six, you can't squat jump, just hold.

You can't hold, then pulse.

Or dance, whatever you can do.

Four, three, two, one.

Good.

If not, squat, calf raise, squat, calf raise, squat, calf raise, squat, calf raise.

Ooh! Let's get it.

Squat, calf raise, squat, calf raise.

I am not perfect.

I am real.

As we can tell by my playlist.

That was definitely not perfect, it was real.

Let's get it! Jumps! Squat, jump, three, two, one.

Shake that out.

That was definitely an error.

Definitely not the music for this class.

But we are meant to be real, not perfect.

That happens sometimes.

A deep inhale and a big open mouth exhale as you shake your legs off.

Take a deep inhale.

Chair pose! Exhale forward fold.

Inhale halfway lift.

Exhale chaturanga.

Inhale, upward facing dog.

Exhale, downward facing dog.

Inhale keep your right leg high.

Exhale low lunge.

Grab your weights.

Right leg swept through.

We're gonna oblique twist.

Twist, twist, lunge, twist, lunge, twist, lunge.

We're gonna do eight.

That was three.

Four, last four.

Two, one.

Inhale crescent.

Exhale warrior two.

Warrior two.

Here, we're gonna do trays.

Out, in, out, in.

Take your weights as ifyour delivering a tray of something, I don't know, super yummy, like a drink, I don't know.

Or something that you need, that'll make you feel better.

Out and in, go out and in.

Like shero, like a shero, like a hero drink.

I don't know (laughs).

Something that'll make you happy.

Eight, seven, six.

Add your lunge.

You want more legs.

That's four, three, two, last one.

Warrior two, reverse warrior.

Pull, pivot, planks.

Drop your weights.

Kick your leg back.

Chaturanga and now up, exhale down.

Kick your left leg high! Sweep through, low lunge.

Grab your weights! Remember both legs are to the front.

Crescent! Bring your hands to your waist.

Oblique twist here.

Twist, twist, twist, twist, twist, twist.

Engage your core.

Option, drop to your knee.

Twist.

Obliques are the onlything that we care about.

We only care about our obliques.

Last one.

Take it back up.

Good.

Here we are, warrior two.

Warrior two, good.

We're gonna go up.

Up, bow, up.

Eight, seven, six, five, four, three, two, last one.

Warrior two.

Reverse warrior.

Pull, pivot, plant.

Take it back.

Inhale up.

Exhale down.

(breathes) Inhale, open mouth exhale.

Gaze to the top of your mat.

And walk there.

Come to your bottom.

Take a deep inhale, big open mouth exhale.

Allow yourself to roll.

Roll to your body.

Take a deep inhale, big open mouth exhale.

We're gonna do a quick30 seconds of abdominals.

And then we're gonnago on to our cool down.

Time got the best of us today.

Take your arms all the wayback as if you're a track star.

And then to some quick abs.

Take a deep inhale, open mouth exhale and you're gonna run as if you're touching your foot here.

Go.

Up, down, up, down, up, down, down, eight, seven, six, five, four, three, two, last one.

Whoo! Roll yourself into a ball.

Allow your lower lumbar to roll into the mat.

Take a deep inhale anda big open mouth exhale.

(breathes) Take a deep inhale.

Cross your right ankleover your left knee.

Grab the back of your left knee.

Push your right knee away from your body and take a deep inhale, big open mouth exhale.

(breathes) Called a figure four, take a deep inhale anda big open mouth exhale.

(breathes) another big inhale, big open mouth exhale.

Big inhale, open mouth exhale.

Breathe into that a few more times.

Bring your leg up high.

Breathe into that a few more times.

(breathes) Release.

Switch out legs.

Cross your opposite ankleover your opposite knee.

Grab the back of that leg.

Push your opposite kneeaway from your body.

Take a deep inhale, big open mouth exhale as you push your oppositeknee away from your body.

(breathes) Take a few deep inhalesand big open mouth exhale.

Take two or three, whatever will cool your body down.

Bring your leg straight up, same thing.

(breathes) Deep inhales, big open mouth exhale.

(breathes) Big inhales, big open mouth exhale.

Tap your feet to your mat.

Bring your feet out together.

Supta Baddha Konasana andallow yourself to gently cool all the way down.

Take a deep inhale, big open mouth exhale.

We're gonna bring ourselvesall the way down here.

This is where we're gonna bring ourselves into our cool down.

(breathes) Take a deep inhale, big open mouth exhale.

Take the time to breathe in and out through your nostrilsand out of your mouth.

Take a deep inhale and a big open mouth exhale.

Deep inhale, big open mouth exhale.

(breathes) Allow yourself to breathe and thank yourself for givingyourself such a great workout.

And thank you for joining theAmerican Heart Association and moving more, sittingless, and breathing.

Taking time for yourselfto be a better person and enjoy your social distancing with us.

(breathes) Enjoy your Savasana.

Take time to breathe.

(breathes) Enjoy your stretch and relaxation.

(breathes) Bring your knees up.

Breathe some more.

Allow yourself to enjoy it.

Definitely sit up.

Allow yourself to cross your legs over.

(breathes) Take more long stretch here.

Bring yourself to a seatedposition if you'd like.

If you're finished with your Savasana, into a seated position and take the time to begrateful for today's workout with the American Heart Association.

We appreciate you forjoining us at this time.

And remember, we are onat eight o'clock a.

m.

and eight p.

m.

Here for the community, American Heart Association.

Thank you for joining us.

(breathes) Remember to move more.

(breathes).

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