hi I'm Lorie Hernandez welcome back to circuit out direct from Cirque de Soleil and Las Vegas stick with me as we go through the paces with one of surf delays elite performers and their coach today you'll be sweating it out with cert artist Pierre and his coach Artemis hi my name is Artemis Kant ladies I am a performance conditioning specialist at Cirque du Soleil if you've ever wondered how our artists can do the extraordinary things they do the answer is easy they train a lot and they do it the circle today you'll be sweating it out with cirque artist Pierre Kota Pierre performs the aerial hoops number in oh one of our most popular and long-running shows here in Vegas thanks to his fitness regimen Pierre performs ten shows a week week in and week out are you guys ready to work out before you start any workout or engage in any physical activity you want to make sure that you go through proper warm-up and movement prep in order to prepare both your central nervous system and your body for the exercise that you're about to do the first thing we're gonna start with today is just some some breathing most of us in today's fast-paced world we forget how to breathe properly or breathing in our chests like this so this is all about the belly breath diaphragmatic breathing it helps to reset your system so you want to do about five breaths here nice and relaxed to start your workout I'm just gonna have you take it into some head nods I'm just gonna have you first roll your head right to left keeping your head on the floor go just warming up your neck and I'm just gonna have you lift your head off the ground and then lower it and as you do this it's about five breaths and then about ten head nods right to left and then up and down so let's have you turn over this time I'm gonna have you take it head nods up and down and go ahead and bring your head Center up here and then I'm gonna have you just turn your head right to left nice and easy just as far as it will turn don't force it the breath should be about three to five belly breaths in this position head nod should be about ten total up and down right to left we're gonna go into some rolling what I want you to do is look and then roll back and then roll back up look and roll and then come back up to seated good there you go let's get two more here we're gonna do about five of these let's get one more good now I'm gonna have you take the egg roll side to side head and neck should be relaxed this whole thing to help to prepare your body for the workout that you're about to do let's get one more right to left and these you want to do about ten total so five to each side we're gonna go through some cat cow tilt what I'm gonna have here to do is just inhale and as he inhales I'm gonna have him extend his back and look up yes exactly and then exhale and I want you to actively push the floor away with your hands round your back oh and using your breath to go through warming up your spine inhale and then exhale push the floor away round your back good and relax it's nice we're gonna do one more warm up for the thoracic place your left arm on the floor palm faces down and bring your right arm behind your back so what I'm gonna have Tara do is use his breath and inhale and open up his right shoulder and look up to the ceiling really using that breath to help you to warm up you want to do about five to each side so go ahead and inhale Lee with that shoulder open up good exhale relax down really relax into a good inhale open up and exhale relax down more here great we've worked on our upper body a little bit so now we're gonna work on our hips so I'm gonna have you take it to half kneeling just go ahead and place your right leg in front and left leg in back and I'm gonna have you take it into some hip rocks sport so just rocking forward nice and relaxed good four five so you want to get about five four we're here good now from here I'm gonna help here take that front leg and bring it out to the side and he's gonna keep his chest and hips square but he's gonna rock to the side so in this position you should feel this in your inner thighs your adductors and wherever you might be tight actually but primarily here in your inner thighs good you'll get about five in this direction here then after Pierre gets five I'm gonna have him use that same leg and stay on that same knee and he's gonna extend that leg out straight hold foot on the floor toe points forward and then I'm gonna have you hinge over and place your on the ground and then you're just gonna take those hip rocks back into your heel and then forward after he gets five here I'm gonna have to move to the second side and go through those hip rocks forward on on the second side for about five to the side for about five so have you switch legs and we'll just demo the other side so just coming forward and then back and forward and back opening up those hips about five each direction go ahead and bring that leg to the side good and keeping your hips and chest square good yep and now go ahead and extend this leg out into that kickstand stretch up hands down and you're gonna come forward and back great today's workout is focused on the aerial hoop you want to make sure that pairs shoulders and his upper body are prepared for the workout we're about to do so what I'm gonna have to do have Pierre do is grab hold of this dowel here so as he goes through these arm circles what he's gonna do is take the dowel and it's gonna bring there we go the dowel up and back well trying to maintain neutral spine here and then up and forward what you might find is if you have really tight shoulders what you may find is that you need to have a wider grip on that dot on that dowel as you go through these circles up and over and upper up and back you can move those hands closer and closer together but just go with the range of motion that feels comfortable to you at first and go through about ten of these back and forward back and forward the next thing I'm gonna have PR do with the dowel is I'm gonna have him bring the dowel in front of him I'm gonna have him bring his hands closer together and then from here I'm gonna have him keep his arms straight and circle his shoulders backwards for about ten good just warming up those shoulders making sure that he has the mobility to go through everything overhead to do today and that's good right there so this this warm-up should prepare you for the workout that we're about to do today how do you feel fear great awesome I'm ready to workout yes excellent what we're going to do today is a Pilates glute bridge which helps you to focus on working your glutes your pelvic floor and your core and bringing everything together that whole trunk from your shoulders to your hips so from here pyramus gonna have you rest your hand your head on the floor and then I'm gonna have you squeeze your glutes and I want you to lift your hips up see how this upper back is on the floor and then just go ahead and lower your hips so he's gonna do these glute bridges for about 30 seconds so you can go ahead and relax here and I'm gonna have you transition into a floor hollow you want to make sure that you learn the hollow position the hollow position is key because it helps you to learn how to engage your abdominals for your hangs and your pull-ups here go ahead and bring the the dowel above your head and you see it came right away into this hollow position so Kerri I'd like you to pull that dowel down like you're pulling a pull-up right a pull-up bar there you go so for this you want to do these floor pull-ups this floor hollow pull for about 30 seconds now you can go ahead and relax pr3 and then I'm gonna have him move into side planks now you'll notice that here in this side plank position Pierre his shoulder is lined up with his elbow and he's actively pushing the floor away with his arm and he's activating everything on this side so he would do that for 30 seconds on each side three routes and relax how do you feel Pierre good good yes awesome nice stuff so this is part 1 and we're going to move on to part 2 next since the aerial hoop is a dynamic hang you want to make sure that you become comfortable with hanging and you build that hanging strength from the bar so step one would be to get comfortable just with hanging so Pierre I'm gonna have you just do a relaxed hang and this is something that you can do for about fifteen to thirty seconds this is relaxed hang just starting out then you would make it an active hang so what I'm gonna have Pierre do is pull his shoulders into his sockets and then I'm gonna have him get into that hollow position so go ahead and tuck your hips under and he's gonna hollow his midsection out here so his shoulders are packed his Lasser engaged and he's holding this hollow position so I was holding this with some tension go ahead and relax Pierre and again you want to work start with like fifteen seconds add on five seconds increments up to thirty seconds the next thing would be to actually work on pull-ups so a good way to start is with a band minimal equipment here with the band these are really easy to purchase attach this to the bar he's going to place one foot in the band now why I have his his feet in the banda so that he can maintain his hollow position so go ahead and get into your hollow position for me here and now from here he's gonna pull up into a pull up and the band is providing him with a little bit of assistance you can put the pull-ups aside and we can work on some hanging leg raises for the hanging leg raises you want to start them on the floor you can use a piece of a furniture that you have at home to hold on to or if you have a training partner and you have a dowel then you can use the dowel so from here he's gonna just like we did in part one the hollow position he's gonna bring the dowel above his head and then he's gonna bring his legs up straight and then I'm gonna go ahead and grab a hold of this dowel I'm gonna apply a little bit of tension and pullback so go ahead and bring your toes to the dowel good and then come all the way back and I want you to return to the hollow position notice how his feet do not touch the ground they just come back to the hollow position so this is a way to train lower leg raises before you take them to the bar start with three sets of five and then build up two sets of ten if you don't have a training partner what you can do is substitute this dowel for secure piece of furniture at home make sure it's secure and it doesn't move around and can just grab hold of it with your hands behind your head so moving on to the next exercise we're gonna work on some pushing strength and Trunks stability strength so step one would be to work on some hand walkouts so I'm gonna have I'm gonna have here just go ahead and face this way and I'm gonna have you hinge over place your hands down and then walk it out to a straight arm plank for me so hinge over hands walk it out you can just give me one shoulder tap right one shoulder tap left and then go ahead and walk it back bend softening your knees yes coming back up to standing good so for this you want to start with five and work up two sets of ten again three sets now that's super easy the next progression would be to take it to some wall assisted handstand you can kick up to a wall at home so if here I mean have you kick up to that wall assistant he should be wall assisted single arm shifts so always using that wall for support remember safety first so here we are wall assisted he's leaning his legs against against the wall here and he's just shifting his weight side to side practicing how to balance on one arm with that wall assistance again start with ten seconds three round five second increments up to 30 seconds per set now we're going into part three of today's workout part three we're gonna work through some kettlebell carries what he's going to do is he's gonna grab it with both hands and he's gonna bring it into what's called the rack position from here Pierre's just gonna two-hand press that kettlebell overhead so go ahead and get those knuckles to the ceiling go ahead and pack your shoulder as much as you can having your arm overhead now from here what I'm gonna have Cara do is just take it for a walk so he's just gonna take it stabilize that kettlebell overhead and go for a walk he's going to do 30 seconds on the right side and then he's gonna switch and do 30 seconds on the left side he's going to do this for five rounds great how do you feel good you glad this workout is over that was quite a workout we hope you try it again and that it helps you to be the best that you can be remember you don't have to be a part of Cirque for this workout to benefit you stick with it you'd won't be sorry don't forget to get active with Cirque de Soleil on our next episode we hope you enjoyed this video like it leave a comment and share 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