Tip:
Highlight text to annotate it
X
Okay, my name’s Ania Baśkiewicz, I’m a fitness instructor,
we’re going to have a stretching lesson,
which is really the first part of any training.
I run my own business called Dance Fitness in Sochaczew,
I do these lessons for 6 years now, my business for a year.
Today I want to do a great training with you
and we’re going to start with stretching.
Okay.
First part.
Spread your legs, keep your stomach tight,
legs too, smile just like I do.
Let’s go: arms to the back,
one, two, three, no stress, four, five, six, seven,
tight stomach all the time and front:
one, two, three, four, five, six, breathe, seven, eight.
Now the head:
one, two, three, four, five, six, seven.
To the front and:
one, two, three, four, five, six, seven,
remember about the stomach.
Okay – hands to the side,
pulsating to the front and one,
two, smile all the time, four, five, six, seven, eight,
hands up and stretching,
tight stomach, hop, gentle plié.
Knees bent, keep it parallel,
knees above feet, hands up,
we’re going to the front, straighten knees,
hop and one, two, three, four, and five, six, seven and eight,
hips, plié, hand to the side,
stretching this side and we’re pulsating:
four, three, two, one.
Other side and: four, three, two, one.
Don’t be stressed, I’m more stressed than you.
Hands to the front, one, two, three,
tight stomach all the time, breathe in, breathe out,
breathe in, breathe out, breathe in, breathe out,
without pulsation, hop and stay like that.
Breathe in, breathe out and
and four, breathe out, and three, breathe out,
and two, hop, one.
Put your hands on the floor, hop,
one hand up, look towards it,
keep your stomach tight all the time.
Pulsating: eight, seven, six, and five, four, three, two, one.
Change the leg, hop, let’s go:
one, two, three, four, hand on the floor, hop,
stretch your hand upwards, look at it all the time,
right angle at the front, straight leg behind and let’s go:
eight, seven, six, five, four, three, two, one, hop.
Join your legs together, okay – hands:
one, two, three, four, trotting all the time,
hands firm, keep your fists tight and:
eight, seven, six, five and faster, harder,
four, three, two, one
and stretch your head strongly to the side,
you have to feel how your neck muscles stretch and:
eight, seven, six, remember about the stomach,
three, two, one.
Other side and: eight, seven, six, remember about the smile,
six, five, four, three, two, one.
Put your hands together, put them behind your head,
hop, stretching whole nape of your neck and let’s go:
four, three, two, one, strong bend, hop, down,
tight stomach, whole weight of your body is at the front in your toes,
heels gently in the air, hands down, hop.
For beginners. For advanced, hop.
Put your hands next to your ankles and let’s go:
eight, seven, six, five, four, three, two, one.
Move to your right leg.
For advanced: join your hands behind the knee,
stretching for eight, seven, six, five.
For beginners: put your hands on the side for four,
three, two, one.
Other side: remember about keeping your weight at the front all the time,
on your toes, heels gently in the air and advanced go:
eight, seven, six, five.
For beginners: tight stomach, breathe in and four,
three, two, one, relax.
Stand up, head, the last one.
Tighten your stomach and breathe in, breathe out,
plié, tight stomach, breathe out strongly, breathe in strongly,
breathe out strongly, breathe in strongly, breathe out strongly,
stay in plié, tight stomach, knees as wide apart as possible,
stretch and push them even more with your elbows.
Hands to the front, you have to make it,
stay in this position, stomach as tight as possible and we go:
eight, seven, six, five, four, it hurts but we’re still going
and four, three, two, one, keep it up,
everything has to hurt,
eight, seven, six, five, four, three, two.
For beginners: hands on the floor, hop,
knees to the outside all the time, tight stomach,
straighten your knees, join them together, hop.
Slowly, slowly, spine up, straight
and the first part is done. Thanks a lot.