“With your next breath, you can begin to switch directions of your arms, drawing really large circles, squeezing through the shoulder blades.”

“And then with your next breath, you can begin to open and close the chest. So as you open up the clo- open up and close the chest, think about squeezing the shoulder blades back together, getting those arms nice and warm.”

“And then upon your next exhale, go ahead, draw one of your arms all the way across your chest. As you keep the arm long, wiggle through the wrist, move through the fingertips.”

“We're gonna continue to hold that elbow back for a few more counts. And two, and one. With your next breath, open up the chest all the way, and then pop your opposing elbow all the way on down, pushing down on the elbow, opening up the triceps for three counts.”

“So once your feet are together, you're gonna ground down through one knee, lift the opposite foot up in a tabletop position, and then draw three hip circles out, two hip circles out, opening up that hip, and then switch directions.”

“Take a big breath as you rotate the shoulders backwards. As you exhale, you're gonna drop one shoulder down. Look up over the opposite shoulder. Your goal is to open up the hips. As the hips keep sinking, you keep pushing away on those knees.”

“Big breath to the center, big exhale, drop the hands to the ground. Once they're on the ground, swivel the toes to face the same direction as your body. Take a big lift through your hips, extend the hips up to the ceiling, and then big exhales to drop the hips back down low.”

“With your next breath, the hips come towards the ceiling. Keeping your back flat, keeping your knees straight, bring your hands onto your hips. Squeeze your back all the way up, squeezing the hamstrings and glutes. Flat back rises all the way up until you make your way to standing.”

“Once you're in standing, you can go ahead and walk all the way to the back of the mat. Once you're at the back, you take a big breath, raise up all the way into your upward salute. As you exhale, you're gonna forward fold all the way down, hands come towards the mat.”

“As you exhale, you bring your right foot all the way up to the outside of the right hand, press on the knee, open up the hip. If you do yoga, you'll know this as lizard lunge.”

“And then carefully drop your right hand down, bring your right foot all the way back. As you exhale, the left foot comes all the way forward. Again, inhale to open up through that left hip. Try to roll to the outside of the left foot, if available to you, and again, keeping the right knee up off of the mat.”

“And then carefully drop your left hand down. Bringing your left foot all the way back, you crawl your hands all the way back into your forward fold. As you inhale, curl the body all the way back on up, one vertebra at a time.”

“Big breath, reach for the ceiling. As you exhale, forward fold all the way back on down.”

“Second round, big breath, walk those hands all the way out. Once you make your way into plank, shoulder, hip, and ankle in alignment, we're gonna bring the right foot all the way up to the outside of the right hand. Again, open up through the hip flexor, twist in that lizard lunge for three counts.”

“And then drop the right hand down, bring the right foot back. Big exhale as the left foot comes forward. Press on the left knee and open up the left hip flexor for three counts.”

“And then carefully bring your left hand down, shoot your left foot back, crawl all the way back into your forward fold, and curl the body all the way back on up, one vertebra at a time.”

“This time, we balance on the tiptoes, challenging our balance, raising the heels nice and high for three counts.”

“As you exhale, you can flatten the feet all the way down, forward fold all the way on down.”

“Final walkout of your warm-up. Go ahead, walk those hands all the way out, getting the hands to come under the shoulders, meeting me in plank. As you exhale, right foot comes all the way up. As you inhale, you open up the hip and breathe for three counts.”

“Right hand comes down, right foot shoots back. Exhale, left foot all the way forward. Press on the left knee. Open up that left hip for three counts.”

“All right, team, go ahead, drop the left hand down, left foot shoots back. You exhale to crawl all the way back into your forward fold. As you inhale, rise all the way back on up, one vertebra at a time, until carefully you can raise your hands up to standing.”

“We're gonna pull the feet all the way together. Keep a soft bend in the knees and pull your hands up into heart center. Take an inhale to come down into your narrow squat, and exhale to lift.”

“Little, teeny, tiny pulses. Ten, and nine, and eight, little pulse, seven, six more, five, strong thighs, four strong quads, three strong calves, two, and one.”

“Take a big breath, raise your hands all the way up. As you exhale, you're gonna pull those hands back behind you, bend through the knees.”

“As you exhale, hold your squat, chair squat. Get the hands all the way back behind you. Hold them back. Give me little, tiny pulses of the arms right here. Small lifts, ten, nine, eight, lift the hands, seven.”

“Keep them there, hold them up. Give me little pulses of the hips again. Ten, and nine, and eight, seven more, six, five, and four, and three, two, final one.”

“Big breath, reach all the way up. This time, as you come into chair, hands come straight out, hands in alignment with the floor, hips nice and low. We hold here ten, nine, and eight, seven, and six. Last five seconds, four, three, two, pulse the hips, ten, nine, and eight. Ooh, the thigh burns.”

“Everybody hold it low. We're gonna give little zigzags through the hands, raising the hands one above the other. Zigzags, ten, nine, thighs low, eight, seven, criss-cross hands, six, and five. Almost done, four more.”

“So you inhale to drop the heels, raise the hands. Exhale, bend the knees, pull the hands behind you, and raise your heels.”

“As you exhale, maintain that balance, raise the heels up. Keep the heels up, ten seconds. Thighs low, heels high. Nine seconds, hold it. Eight, seven. How low can you go? Six, five, heels high, four, three, maintain, two, one.”

“You're gonna pull those hands into heart center. Once you've got those hands into heart center, take a big breath as you squat down. As you exhale, you twist to one side.”

“Raise those hands nice and tall. Once the hands are tall, you're gonna stick your left foot out, lean towards the right side. As you exhale, we're gonna pull that left knee in, big breath to tap it all the way out.”

“As you inhale, we're gonna lengthen all the way out. This time, everybody inhale to tap toe to mat. Exhale, squeeze oblique and left foot. Inhale, tap, and exhale, lift.”

“Get the leg up nice and tall. Give me super small circles through the leg. Ten, nine, eight, seven, six more. Last five, draw four, draw three, draw two, and switch directions. Do not drop the foot.”

“We've got the opposite side. Lean towards the left as the foot shoots towards the right. As you exhale, you pull. As you inhale, you lengthen.”

“As you inhale, lengthen all the way out. Exhale to lift the leg, inhale tap. Exhale lift, inhale tap. Squeezing through that top oblique.”

“Leg rises up, keep it up. Give me very small, little tennis ball-sized circles. Eight more circles. Seven and six. We've got five and four, draw three, draw two. Give me only one more, and then switch directions. Ten little circles.”

“Meet me nice and wide. As you come into that wide squat, take a big breath, come down to wide squat, exhale to lift. Step your left foot all the way to the left, side squat, exhale, lift. Back to wide squat, and then you're gonna do it again.”

“With your next breath, come into that far side lunge. Extend your hands all the way down. As you exhale, squeeze the lateral muscles. Inhale to lower the hands, exhale, squeeze the back.”

“Hands come up, keep them up, hold them up right here. Super small, little baby flies. Ten, nine, eight, lift seven.”

“Carefully come back into that wide squat. Hold it low, ten seconds, and eight, and six, five, and four, three, and two, and come all the way up.”

“We're switching directions. Far side to the right. Exhale, lift wide. Exhale, lift far side. Exhale, lift wide, and lift far side.”

“Meet me in that side lunge. Hold it. Right knee is bent, left leg is long. You're gonna drop your hands down, give me those reverse flies. Ten, exhale to lift, inhale to lower.”

“Lift those hands up, keep the hands up. Give me super small little baby flies right here. Ten, nine, eight, seven, breathe, six, five left, and four, last three, last two, final one.”

“Coming back into that wide squat, final ten counts, I swear I'm not lying. Eight counts. Long breath, seven, six, five, and four, three, two, and final one.”

“We're gonna meet me with the hands towards the shoulders, like you're gonna push someone away. As you exhale, you press away, and as you inhale, you return the hands to your shoulders.”

“This time, we're gonna build on. As you inhale, you bend elbows. As you exhale, you press, squeeze, squeeze. Inhale, bend, exhale, press, squeeze, squeeze.”

“Meet me with the hands all the way out. As you inhale, you're gonna lower those hands down towards the thighs. Exhale to lift up, and then do it again. Inhale, lower down, exhale, lift up.”

“This time, as you exhale, pull the hands all the way back behind you. Inhale to lower hands down, exhale, hands back behind you, squeezing through those triceps.”

“Get the hands behind, hold them back behind. Give me super small pulses right here. Ten, nine, and eight, seven, and six, for five, and four, last three, last two, final one.”

“Big exhale to sink those hips all the way back, meeting me in a child's pose. It's a little bit of mobility through the flow. As you inhale, rise the back up, arch through your back. Take a big exhale as you drop your hips down, and a big inhale to open up the chest, rising the chin towards the ceiling.”

“Go ahead, lengthen your left leg all the way down. Hug your right knee into your chest. Relax your left leg as you wiggle through the right ankle, maintaining mobility for three more counts.”

“Upon your next breath, keeping your right hand on your kneecap, press your knee all the way out towards the right side, opening up that right hip flexor, keeping your hips nice and squared. Left hand still pushes down on your left hip bone.”

“And then upon your next exhale, pull your knee into your chest, pass it to your left hand, bring your right hand all the way out towards the right side. Draw the knee across your body. Keep the shoulders planted on the ground. See if you can look towards the right as the knee falls towards the left.”

“Upon your next breath, pull your knee back up into your chest. Extend the right leg up towards the ceiling. Pull anywhere along that straight right leg. Keeping your chest down, open up the right hip flexor and hamstring. Do not lift your chest up. Keep your chest relaxed.”

“You've got the opposite side. Hug your left knee into your chest, wiggling through the left ankle, keeping your right leg nice and long for two more counts.”

“And with your next breath, keep your left hand on your kneecap, right hand comes over to the hip bone. Open up your left inner thigh.”

“Carefully pull your knee to your chest, pass it off to the right hand, draw the knee all the way across your body. The knee falls to the right as you look towards the left, shoulders flat on the ground to the best of your ability.”

“As you exhale, pull your knee back into your chest, extend your leg up into the ceiling, and pull down anywhere along that straight left leg, opening up your left hip flexor or hamstring. Relax your back, pull down on the leg.”

“Reach down, try to touch the toes, ankles, shins, knees, whatever you have access to. Keep pulling your chest down. If you can't reach your toes and you need a towel to act as an extension, do that. But regardless, relax your back, relax your hamstrings, your glutes, your neck.”

“As you exhale, you're gonna come all the way down, meet me into your downward dog position. This time, from down dog, as you inhale, we tap the knees all the way to the mat. Get the knees to touch, then you exhale to lift those hips all the way up.”

“So exhale, tiny lift, inhale, tiny tap. Again, keeping the abs nice and strong here. It is a very, very small movement. Doesn't matter to go super high. Keep the knees nice and shallow. Most importantly, you're engaging those abs, staying strong through the core.”

“We're gonna elevate those knees up one centimeter from the ground, ten seconds, hold it. Nine, and eight, seven, and six, five, you're holding, four, you're holding three, you're holding two.”

“As you come down to the forearms, we'll start with the right leg first. Bring you the right leg all the way back behind you, pointing through the right toe. Again, keeping your back nice and flat. We're just lifting the right leg and lowering the right leg.”

“We're gonna raise the right leg up, keep it up. As you inhale, tap it down to one side of the mat. Exhale to lift and inhale to tap to the opposite side. These are called rainbow kicks.”

“Meet me with the leg in the middle of the mat. You're gonna exhale to bend the knee into hamstring curl. Inhale to extend the knee. So thigh stays totally frozen in space. All you do is bend and extend that joint, keeping the toe pointed.”

“So while you are doing donkey kicks, again, maintain that flat back, pressing through the heel, flexing through the foot this time. Every inhale, the knee taps down to the mat. Every exhale, you are kicking the ceiling.”

“Raise the right thigh nice and tall. Hold it, ten seconds. We hold nine. We hold eight, and seven. Like a statue, no one moves. Six, and five. You are holding for four counts. And three, isolate the muscle, two. Give me super small pulses right here. Up an inch, down an inch, up an inch, down an inch.”

“We've got the opposite side. So go ahead, raise your left leg all the way back. As you exhale, you lift the left leg. As you inhale, you tap down.”

“Get the leg up nice and tall. From here, you inhale to tap it down on one side, exhale, lift, inhale, tap to the opposite side. Coming into those rainbow kicks. Up, over top, up, over top.”

“Meet me with the leg in the center. As you hold it in the center, straight to hamstring curls, bending and extending that knee. We've got ten more hamstring curls, thigh frozen in space, glute muscle engaged.”

“So again, as you donkey kick, you are squeezing through the glutes, you are squeezing through the hamstrings, you are kicking the ceiling, keeping your foot nice and flexed as you work through these donkey kicks.”

“Isolating four, do not move three, hold it for two, super teeny, tiny little pulses, ten, nine, and eight, seven little kicks, six, five more, four more, three more, two more, and final one.”

“So bring your right leg all the way back. We bring the left hand all the way in front. Once the left hand is in front, we're gonna exhale to raise both left hand and right leg, inhale to tap both limbs down.”

“Raise it up, hold it up, ten seconds, nine, and eight, seven, breathe six, five, four, three, two, little pulse, ten, nine, and eight, seven, lift, six, five, and four, three, two, do not move.”

“We pull into bird dog. As you exhale, pull knee and elbow all the way in. As you inhale, big, long lengthening.”

“As you pull in, hold knee and elbow in like a flamingo — I realize you might not know what a flamingo is. There's a lot of those birds from where I come from! Hold it, six more seconds, hold it. Nine, knee and elbow in, squeeze the core, eight, point the toe, seven, keep it in, six, five seconds, four seconds, three, two, one.”

“We've got the opposite side. So go ahead and get the left leg all the way back, right hand all the way in front, left hand directly underneath the shoulder. As you exhale, you lift. As you inhale, you tap.”

“Keep it up, hold it up. Think about keeping the body nice and long, pointing down through the toe, reaching forward with the right hand. Eight more seconds. Six, four, three, two, hold it. Little lifts, ten, nine, and eight, seven lifts, six lifts, five, four only, three, two.”

“Again, you wanna stick your motions. Think about everything staying nice and strong, regardless if you are pulling or lengthening, every time contracting the muscles.”

“Wherever you're at, last one, pull it in, hold it in, keep it in. Again, like those little pink birds, the flamingos. Hold eight more counts. Seven, knee and elbow in, six, point the toe, five, squeeze the core, four, three counts, two counts, and one.”

“Feet come straight out in front of you this time. You're gonna meet me with the hands straight out in front of you, hands in alignment with the shoulders. As you inhale, we open up the chest. Spine nice and long. As you exhale, round through your back. Think about making the letter C with your spine. Do not lower all the way down, 'cause you're gonna take a big breath, rising all the way back up again.”

“As you exhale, you hold the C curve. Keep your belly button in, keep your hands straight out in front of you, keep your core engaged. We hold it here ten seconds. Nine, eight, seven, control, six-...”

“Again, take a big breath, raise your hands all the way up. Keep your abs activated. As you exhale, pull those hands straight down, and then do it again. Inhale to lift those hands all the way up. Abs do not move. Exhale to pull those hands down.”

“Last one, lift the hands up. Keep the hands up, keep the core engaged. Ten seconds only. Nine, eight, seven, six, five, four, three, two, one.”

“So as you stick that underneath your tailbone, again, to protect your lower back, feet rise all the way up, toes come to a point. Your heels are gonna come together. Heels touch, that is Pilates' first position. It is an external rotation of the legs.”

“Keep your legs like stems and hold it, hovering above the ground, knees as straight as possible, toes pointing, engage your abs. Eight more counts, long breaths. Seven counts, legs nice and long. You're holding six. You are holding five, and four, and three, and two. As you exhale, snap that heel up, opposite side. Hold it above the mat, ten more counts. Engage the legs, toes, core.”

“Exhale to pull it all the way up. You're gonna give me scissor legs. Inhale, lower, exhale, switch. Exhale, switch.”

“Meet me with both legs all the way up, heels super glued together. Inhale to lower both legs down to hover above the mat. Exhale to lift both feet up, engaging abs.”

“Upon your next inhale, bring your legs to hover above the mat. Keep your legs as long as possible. Hold your hollow body core for ten, and nine, and eight, hovering legs for seven. Keep it here, six. Squeeze abs, five. Point toes, four. Squeeze glutes, three. Engage abs, two, and one.”