hi i'm marisa and we're going to do a 30 minute by Aven leg blast let's get started feet apart arms up and let's warm up the torso so we're going about 30 seconds here just to get the blood flowing warm up the back warm of the core then you want to keep your abs nice and tight here don't let the summit just hang loose make sure you're engaging and 20 seconds left here just going side to side again squeeze those ABS as tight as you can 10 seconds we're going to warm up the hamstrings next all right feet apart and opposite hand to opposite toe 30 seconds here again we're warming up the hamstrings is a big muscle group back there so it's important to have them ready to be worked out doing great make sure you're bending as far down as you can and ten seconds left great and we're going to go into some hip openers warming up those hip flexors starting with the right leg open out and back in 30 seconds here this is really important to warm these muscles up here we have flexors are involved in pretty much every movement that you do so we have 20 seconds left the knee up as high as you can lift it out and back in keep the abs tight ten seconds three two and one switch legs out and back in try to get the knee up as high as you can so this is just a warm-up and ten seconds we're about to run in place the blood flowing and three two and one good start it up we're going to go a minute here just running in place let's get the blood flowing the heart rate up a little bit you want to study climb up the heart rate you don't want to just jump right into anything warm up the muscles first let's get some butt kicks in there heal that try to stay up on your toes 30 seconds to go keep those heels up stay up on your toes 20 seconds you're doing great next we're going to go into some walking lunges alternating legs in ten seconds three two and one all right starting with the right leg let's go into alternating lunges 15 on each leg and go this is really targeting those glutes strengthening the quads make sure that back knee is getting down low enough and you don't want your front knee to pass your tail again always engage your core those tummy muscles tight good blood should be flowing body's warm now even great keep alternating and three two and one alright next we're going to go and decide lunges ready starting with the right leg 30 seconds on the right leg go ahead shooting up to one leg so this is also working your balance stabilization all these little muscles in the left foot keep breathing when you're getting down they'll get really nice in there dig deep you have 10 seconds here keep the weight in your heel 3 2 and stay low we're going to go for 10 right here 10 9 8 7 6 5 4 3 2 & 1 bread let's switch sides on to the left leg 30 seconds here really thick deep into that side lunge retarding the side glutes here lifting the butt shaping the butt 20 seconds really balance on the right foot you want to explode off this left foot put power into it less than 10 seconds keep the knee back three two and one stay there for ten nine eight seven six five four three two get low and one good curtsy squats starting with the right foot forward cross the left one back hands on your hips or wherever you feel comfortable we're going to go ahead and start 30 seconds on the right leg there are these seconds on the left ready go ahead this is really target you want to shift all the weight so you're feeling it right here in the right side of your glute keep the core tight dip it down low make sure all the weight is in this right heel also try to keep your shoulders nice and square ten seconds left three two and one switch legs left leg forward right leg back and here we go for 30 seconds good you want to make sure your legs are extraneous as long lean muscles keep flipping down as far as you can we have 20 seconds left here keep breathing three two and one all right by going for 30 seconds here reaching all the way down to the ground try to touch the ground and explode up we want to leave off your toes and on your toes try to land silently absorb the impact you want to explode off your toes so leave off your toes land on your toes get less than 20 seconds keep breathing you're doing great keep controlling the jump less than ten seconds three two and one okay guys we're going to take it down to the mat now so go ahead and sit and lay back feet just slightly apart hands down by your side we're going to go for thirty reps here bridges ready and go that's important to really squeeze that extra inch out of the top so we're focusing on those glutes rounding out the butt and keep pressure on your fingertips keep yourself stable and the first 15 might be easy but if you want to keep that intensity really squeeze at the top you'll feel the difference ten more six five four three two and one all right let's switch to bicycles back to core going for 15 on each side ready and let's go so we're really engaging those obliques here making contact with elbow to knee every time doing great the lower you can keep that bottom leg the better in five four three two and one good now we're going to switch back over to plank we're going to start down here on our elbows we're going to go for fifteen up and down ready and go so it's important to keep that core nice and tight you don't want your back to be slouching protect that lower back by keeping the abs tight and switch arms so we're gonna go up with the left now and four three two and one good let's switch it back to crunches try to keep my feet as flat as you can lay down flat hands behind your head and exhale on the way out catch your breath here ready and three two one we're going to go for 20 here just straight up keep your neck nice and long tuna away from your chest put your head with your hands you're doing great keep those ABS nice and tight trying to get those shoulder blades up and off the mat and three two one drop the knees to the right 20 more so even though your knees are to your right you want to keep your your crunch going straight exhale on your way up make sure you're not holding your breath in five four three two and one switch side twenty last once again keep your shoulders straight knees to the left and let's go for twenty one – so we're not only engaging this ABS we're getting the side muscles that make their waist nice and trim those obliques squeeze everything in great job guys five four three two and one alright let's go ahead and sit up get a little bit of cardio going and into some mountain climbers so we're going back into plank position we're gonna go 30 seconds mountain climbers are you ready and go again keep that core nice and tight bring those knees in do you have to reduce it you can bring the toes in and switch dropping the toe if not keep that inner knee and the toe up you're doing great and ten nine eight seven six five four three two and one we're going to switch back to our back again back into lubber crunches feet flat lean back I'm going to go for one leg straight and when I'm going go ahead and let it let your head rest on that we're going to go up four fifteen ready reaching for the toe and one two so this is engaging both the lower abs and upper abs so you don't want to just let that leg go sloppy you really want to squeeze the quad keep it engaged also and last one switching legs switch the arms hook this one over rest your head on it and we're going for 15 again really try to keep that back flat reach this far up to the toe as you can without straining the neck you're doing great five more and one good back to but to switch to the hands and knees one more time we're really going to target those glutes right now to reach the right leg out and look the lift for fifteen reps just straight up again a gauge the quad here don't let the leg go floppy ready and one two three good four five six and as you're lifting you want to lift that extra inch right up there at the top this one it really works really pushing yourself to the limit five more three two and one good we're going to take it out to the side diagonal lift and forward Circle ten of them ready ten nine eight seven six five four three two and ten backwards ready switch it up ten nine eight seven six five four three two and one good job let's switch it up lift leg back squeeze that quad and let's lift for 15 so it's important to keep your stomach nice and tight here too you don't want to let your back slouch always want to protect that lower back by squeezing the ABS keep your arms lock squeeze that quad five four three two and one good ticket to the side diagonal I'm going to lift up and ten forward circles ready ten nine eight seven six five four three two and backwards for ten nine eight seven six five four three two and one all right last time on the back for ABS feet flat we're going to bring out the ABS with some sit-ups just press the arms of your chest feet nice and flat keep them stable and let's go 20 kind of really glue the hands to test so you're not helping yourself up if you need to put your hands out front this will help you up and use a little momentum if you're more advanced keep them back here ten more you can switch it up if you need to five last ones and last one all right guys we're going to switch to obliques we're going to go right over here on our side stack the left leg in front of the right get down on your elbow stabilize yourself and ready let's lift those hips up reaching this arm out take the bottom leg and reach knee to elbow ready go for ten nine eight really extend out pull it in engage those ABS five more this is also working that inner thigh of the standing leg two more and one good holding up we're going to take this hand on hip drop the hip for ten nine eight keep those feet stacked lift the hips up as high as you can grab that extra inch at the top three two and one good switch sides okay again you're going to stack the right foot in front of the left get down on this elbow lift the hips ready go for ten reach out and take that inner leg knee to elbow you're doing great guys you're almost through five more really extend out create this long lean muscles two more go put that foot back hand on hip and let's go for five or ten put the hand back on the hip both go for ten drops ready ten nine eight seven six five four pull up all the way that get that extra inch two and one okay we're going to start back in down dog so go ahead and flip over hands and feet sink the heels down as far as you can Center the left leg and bring that right leg up we're going to bring that knee into your nose as close as you can tread e15 so you're not only engaging your core right here you're really trying to lift right back here and get into those deep glute muscles you're hinging at the shoulder and actually bring your head down try to meet your nose to your knee just a few more three more and one good switch legs that's three engage that button at the top lift up an extra inch right there ten more keep it nice slow and steady and six five four three two and last one alright guys we're going to switch it up to stretching let's cool it down drop the right leg over left cross the left and stretch it out really work those ABS today we got those glutes in time to slow the breath down sit up nice and tall and switch sides again we need to right leg out we're going to reach up high and turn to the right toe reach as far as you can stretching out the hamstrings here so if you can only make it to your shin that's okay don't push yourself too hard eventually you want to walk your fingers down to your toes leave them here you want to keep your abs tight keep your core engaged we're just going to hold here let the muscle release get again hands up cross right arm over left and let's get into those lats so you can even start to pull the toe back if it helps you this is not a deep enough stretch for you holding we're almost there and we're going to reach back up top again and right down the center we're really reaching for it as far as you can go and really getting into those abductors right here in the center reaching all the way out towards the toe try to go as flat as you can go take a breath and let's switch legs left leg out to reaching up and reaching for that left leg so you want to reach as far as you can again keep the toe pointed get into those hamstrings if you advanced enough and flexible enough go ahead and pull that toe backwards that gets into the deep calf muscles here get release arms up tuck the left arm and reach over and we're getting into these lap muscles right here reaching into the hamstrings to make sure you're taking some deep breaths flow the heart rate down good one more time reach up and down to the center again you can keep the foot flexed or pointed there more event advance pull that toe backwards and hold good we're just going to hold for another five four three two and one petition two stretching out those glutes so let's check the right leg in pull this over and if you can reach up and lean forward so this is really getting deep into the piriformis the side glute muscles all those little muscles that we worked we're trying to let them release relax again slowing the breath down keep the breath going starting the heart the heart rate should be starting to drop a little bit good another side check the left leg turn that back knee over and we're going to go reach up and down try to reach your fingertips as far as you can good deep breath back to Center one deep breath in and finish it out with a deep exhale thanks for joining us