[MUSIC PLAYING]
Hi.
My name is Angie Miller with AFAA.
I'm super glad that you joined me this week
for more education, motivation, and tips
to take our teaching to the next level
so that we as a global group in his community
can continue to raise the bar in the fitness industry.
So today I have strengthening movement, overall
total body strength any move that I
think that you can implement into any class you teach,
whether you teach step class and you want to put it at the end,
whether you teach a total body conditioning class,
whether you teach yoga or a Pilate's, or maybe
any kind of body weight strengthening class.
So it is a core strengthening move.
But again, it is total body, and it requires
a lot of upper body strength.
This is an advanced exercise.
So definitely use it in your advanced classes,
or offer a modification.
So we're going to start out in a plank position with our chest
open, shoulders down, and back.
I often have a rock back and forth
to make sure that they're equally distributed.
Pretend like you have a belt around your waist.
You want your shoulders packed down onto your back pockets.
You want to take a nice deep sniff into your nose,
and then exhale up so that you're
in a downward facing dog.
So you want to lift your energy up high
and press your weight back into your heels.
So you want to inhale as you lift your right leg up.
Exhale as you bring it into center.
Inhale.
Lift it up.
Exhale, cross to the inside elbow.
Inhale.
Lift it up.
Exhale.
Come to the outside elbow.
Inhale.
Lift it up.
And exhale.
Bring it back into hard center.
And then we're going to lift back up
into a downward facing dog.
Redistribute your weight.
Pack your back muscles together.
Inhale.
Lift your left leg up.
Exhale.
Bring it into center.
Inhale.
Lift it up.
Exhale.
Cross it to the inside elbow.
Inhale.
Lift it up.
And exhale, outside elbow.
Inhale.
Lift it up.
Exhale.
Bring it back in.
Have a seat on your knees.
Roll it up one vertebrae at a time,
and come on up into that starting position.
So that is an excellent core exercise
that you can implement into any class that you teach.
Be sure to modify it for your less advanced exercisers.
My name is Angie Miller.
Thank you so much for joining me here at AFAA.
Keep doing what you're doing.
Keep loving the life that you.