Hello Hello So let's warm up properly before we start It is always great to warm up

for any sport or activity that you want to do next because you want to prepare your muscles and any

movement that will be done afterwards will be much safer You want to avoid injuries

as much as possible because that will take you away from your practice and we don't want that right

Ok So let's do one warm up that you can do every time that you

are going to dance and it's really for the whole body we will try to do eight counts for

each exercise So it's in line with our dancing counting as well It's plus the

eight with the dense rolls Ok let's go We will start with the head first We

will do eight circles in one direction and then eight in other direction Let's go on to the

right So really stretch as much as you can So three or five six seven 10 A Ok let's

start with other direction or one oh country and four and five and six and so And eight right

now we'll do just the look on the side So look on the left look

on the right Let's repeat that eight times one So three 456 seven and eight Great It will do

that chin onto the chest and look into the ceiling eight times So one hm three or five 67 and

eight Great Now let's do the shoulders Let's do this eight times 123 4567 and eight Let's

let's do the opposite direction Just do circles to the front It's like that train machine right

down front up back down front up back down front up back down front for more six So

and eight let's do the opposite direction So now we start with the back to front really

big big circles four more and four and three and two Uh one That's it Let's now repeat it

with the other hand So back back 34567 and eight Then front 1234567 and eight Well let's now do

the chest So we want to isolate the chest only and we will keep everything else really stiff

So first we go front looks like this and back front and back Let's do this eight times and

to entry and for and five and six and seven and eight Now we will do the side

so you can do the side like this or you can add the hands try

to hold this in one line So like this like this and the more you

can do this on the side the better isolation will be let's repeat four more times One

oh three four Oh let's connect like one smooth 1234 just connecting those four areas 12 34567 and eight

Another direction one go 34 567 and eight With that part we are finishing the chest part

OK Now let's do the hips We will first do big circles like just plant your feet into the ground

and just uh try to imagine your hips doing one circle It's like you're drawing one big

circle It can look funny but this is what we need to have everything loose and ready OK

and five and six and seven and eight right We will do front and back So just sit down

a little bit so you can have more space within the hips So so but under

but out but under but out but under but out but under but out but under and butt

out one more time but under but out now we will do same position that we will just

do side and side and side and side and side and side and side and side So you

are just shifting the weight from one hip to another one hip to another So now we will connect

all those that we did front and back side side We will do front side back

side front side back side if you recognize it is the same as the chest So that could

be And our cheat sheet it's the same So we do four points and then we will connect it in

one smooth moment Ok One more time Now let's go the opposite direction It's still four more

times and three and to I want bra now we will do connection of those four

dots So we'll do in one smooth circular motion Let's do one side eight times

and six and seven and eight Ok Let's now do the legs to stretch them a little

bit So we can do all sorts of movements without getting any injury So we will push our b to

the back ok Try to keep the spine straight and we at the hands So don't

do this if that's not really easy Just you can even do a little bit of the band here

Just don't collapse We don't want that so we can do this and up So let's do

this eight times three and four and five and six M seven and it you can even

take off your socks if you need more grip Sometimes it's easier to do it like this

So we will just do a little bit of the lounge on one side If it doesn't go as deep

go as much as you can you can put the hand here Who can go deeper while

really holding your weight Ok 12345678 Go up to the 512345678 Ok From here we will again rotate we will

go into the lounge Now if this is too difficult you can put your hands onto your

knee But we are trying to now just have this leg straight and push down into the

ground here in the center who is ok here and also at the hands on top of it So 1234567

and eight Ok Go back to the starting position We will do the same on

the opposite leg again start within the launch go down find your position where you can hold

yourself in the middle If you cannot hold here if you can hold the hands on top

of you Let's go 1234567 and eight Great I think your legs are burning at this point Ok Let's

do our feet now So point flex point flex So you want to flex it as

much as possible Bring our thump towards our knee and then as much as possible

to get that slope away So one so three four five six seven and eight

Now the other put one so three four five six seven and eight Now let's do just the

circles in one direction One 234 and the other side 123 and four Same with the other

leg 123 and 4123 and four Ok So one more thing that we will do if your heels are

together we will try go up as much as you can for eight times You can

hold yourself onto something onto the chair if it's too much But with time we will try

to do this like independently like this and try to go as much as you can up on the balls

of your feet Ok 43 So one and now we will hold for it one So three

to really smash the workout Uh do this every time that you have uh workout uh especially

intense workout So you are really ready to avoid any injury because we don't want

injuries right You want to stay practicing and enjoying what you love doing Ok let's go and

happy dancing