Hello everyone,
My name is Pedro Avila and I'm going to be guiding you through a seven minute full body reset.
Ready?
For this first exercise you're going to need a book.
Yes,
A book.
So we're going to begin with HIIT CARS,
Stands for Controlled Articular Rotation.
So you're gonna place your book right next to your knee,
Yeah?
All fours,
Hands on your shoulders,
Knee under your hips.
Now we're gonna move your leg back.
Over the book try not to touch the floor all the way around Yeah,
Just making these big circles.
With your leg.
That's two,
Gonna go for five on each side.
Here we go.
And three And four,
Nice and slow.
And five okay now let's change directions let's go forward and around here we go Hold it.
Compress.
Over 1.
Forward up compress over two Slow.
Controlled.
3.
Notice my elbows,
Try to keep them straight,
Try not to shift your body too much.
Just focus on moving the hips alone.
That's it,
Right side.
Let's change sides.
Left side now.
Book right next to my knee.
Here we go.
Back over slow.
1.
Two,
Keeping your elbows straight.
Three,
Only movie,
The Leg.
Four.
Five,
Beautiful.
Let's change sides.
Oof,
Big burn.
Here we go.
Ready?
And forward knee up really high and around one too.
Three.
For last one.
Five.
Oof!
Beautiful,
It's a lot.
All right,
Book out of the way.
Now I need a pillow.
Okay?
I want you to sit on the pillow.
The higher you are,
The easier this will be.
Ready?
Gonna go four.
Pancakes,
Straight up position,
All right.
One,
We're gonna reach out to the right.
In at the top.
Excel Inhale again.
Exhale,
Get a little bit deeper.
One more time,
Inhale.
Excel.
Easy.
Move over to the other side.
Inhale at the top.
Exhale as you shift your body there you don't need to touch your foot you can keep your hands on the ground like this your upper body might be up here your legs might be here It's fine.
You do what your body allows you to do.
There's no right or wrong here.
Don't compare yourself to me.
Make sense?
All right,
Here we go.
One more deep breath.
Can go deep.
Gonna come up,
Now we're gonna go back to the center.
Ready?
Inhale.
Exhale,
Walk yourself forward.
You go as deep.
As your hips allows you to go.
Remember.
The more pillows you have underneath your bum,
The easier this is.
One more time,
Inhale.
Excels.
One more,
One more.
Inhale.
Exhale feel that every exhale you can go a little bit deeper this is because the more you relax the more your muscles relax Ooh!
Good butterflies now just to reset the position.
Just move your knees up and down like this.
Try to keep your back straight.
Let's move on to your upper body now.
Okay.
All fours again.
And get this out of the way.
Hips back,
Yeah,
Make sure your hips is actually,
Your bum is touching your heel.
You're gonna walk yourself to the right.
You're gonna walk forward with your left hand.
Feel the stretch on the side of your body.
Take one more deep breath.
Exhale.
You're gonna change sides,
Come back up.
Keep your hips or your bum closer to your heel.
We're going to move over to the other side.
Sink your head down.
Walk forward with your right hand now.
Feel the stretch on the side of your body.
Inhale.
Excel.
One more time,
Inhale.
Exhale.
Very good.
Next one,
We're gonna work on your upper back,
Okay?
Your scapulas.
Basically,
You can move your arms forward like this.
Yeah,
You can create this hump now.
If you move your shoulders back,
You're now moving the scapulas.
That's exactly what we're doing.
Hands on your shoulders,
All fours.
Push yourself up,
Create that hump,
Inhale.
Exhale sink your chest through keep your elbow extended and back up And down two.
If you wanna make it harder,
Get you off of your knees and sink.
Three,
Two,
One.
Keep your hips in line with your shoulders if you don't have your knees on the ground.
Four,
Last one.
And five.
Very good.
Very good.
This is it.
Seven minutes.
I hope you guys enjoy it.
I hope you're feeling better.
You can repeat this as many times as you want.
Check my other videos.
You might enjoy it.
See you later.
