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(gentle music).Hi everyone. I'm Amy from the YMCA..We've partnered with ParticipACTION,.to bring you a light-intensity,.barre-inspired workout,.that's easy.to fit into your weekly routine..Did you know that light-intensity exercise.has many benefits.to our physical and mental health?.You don't have to push it to the max.every day to stay healthy and fit..Moving at a lower intensity can.help you recover from illness or injury,.while building strength,.so you can heal better..All right, let's get started..We're gonna get started with a warm-up..It's super important.to warm up before exercising,.especially if you haven't been able to.because of an injury or an illness..On the left is Hargi.who will be showing seated variations,.and on the right is Christine.who will be performing complex variations..I have a weighted barre in front of me,.and that's going.to assist my posture and balance..You can also grab a chair,.or use a wall, or a broomstick at home,.if you need assistance too..Remember,.this is about moving at the level.you are comfortable with..So give yourself permission to follow.the variation that's right for you..Are you ready?.We're gonna start our warm-up,.tapping side-to-side.and warming up our shoulders.with some shoulder rolls..Here we go. In four, three, two..Let's take it to the side..Rolling those shoulders back..(bright upbeat music).Great job! Four more rolls..Four,.three more rolls,.two. Let's reach those arms forward..Reaching out in front..That's it,.just staying at shoulder height..Eight more, for eight, seven..Great job, here we go..Four, three, two and last one..Now we're gonna move to the lower body..I'm gonna grab my barre,.holding it here for support..Moving out to plié position,.pulse slightly out,.core tight, shoulders down,.chest up nice and tall..Heading down for two counts, ready?.Here we go. Down for two and up..Down for two and up..Just nice, slow and controlled movement..That's it, down for two and up..For eight,.seven,.six,.five..Then we're gonna bring the feet together..Three more,.two,.last one all the way up..Feet together. We're gonna go up.on the toes for a relevé..For eight, seven,.six, and five..Four to go to figure eights..Three more,.two,.last one..Now those figure eights come in and out,.in and out..Drawing a figure eight with those toes..For four,.three more,.two,.and our last one..Great job!.How's everyone feeling?.We're gonna move.into the first part of our class.and start with some pliés..If you haven't done these before,.don't worry,.you'll pick them up quickly..(bright upbeat music).If you're using a barre.or a chair, or a wall for support,.we're gonna hold on.to one side, back into pliés.just like we did in the warm-up..Core tight, shoulders down, chest up..We're gonna start off our pliés..Down for two and up for two..Ready? Here we go..Down for two and up..Down for two and up..Great job!.(bright upbeat music).Last two,.then we're gonna.change the speed to go to singles..Down and up..Keeping that core nice and tight..Excellent. Eight more right here..For eight, seven,.six,.five.four,.three, two..Now we're gonna add..We're gonna come down,.raise the heels, lift up tall,.drop the heels..Down, raise the heels,.lift up tall and down..Remember to watch Hargi and Christine.for the different variations..Down and heels, raise up tall and down..Four more. Up tall and down..Three more..Up tall and down..Two,.and our last one..Now we're going.to take it down a bit lower.and raise up only halfway..Up and down,.up and down..Great work..How are you doing?.For four, three, two..All right. Now, it's time to switch sides..You can shake out those legs..Move over to the other side..Back into that plié position. Resetting..Down for two. Ready? Let's go..Down for two and up..Down..And up..For eight,.seven,.six..Let's do four more, then we're gonna.change the speed to single time..Last two..Ready? Single time..Down and up, down and up..(bright upbeat music).Keep it going. Great work..Down and up,.down and up..Chest up nice and tall..Last four..Four to raise the heels..Three,.two more,.last one..Now we're gonna take it down..Down, raise the heels,.stand up, drop the heels..Down, raise the heels, up..Remember,.only do what's comfortable for you..Raise the heels, up and down..Great work. Whoo!.Four more. Down, heels and down..Raising up..Left two of these..Down, heels, up tall, drop the heels..Last one, then we move to bottom half..Down, halfway up,.down, halfway..How are your legs doing?.Down and up,.down and up..Great work. Last eight. Here we go..For eight, seven, six,.five, four, three, two,.and one. Whoo!.Shake out those legs..Great work, everyone..Now we're gonna move on to leg extensions..First, going to the front.and then going to the side..Standing up nice and tall, shoulders down,.core nice and tight..We're just gonna start.with single leg extensions to the front..In four, three, two..Here we go. Front and down,.front and down..Don't worry about height with your leg,.just do what's comfortable..Front and down..This is great for balance..Squeezing that core nice and tight..Eight more. For eight,.seven,.six,.five..Now, then we're gonna add a pulse.when we're done..Three more,.two..Now we're gonna take a step back,.like this..And three, two, one,.extend the leg forward..Three, two, one, and forward..Three, two, one, and forward..Awesome. Keep going!.Three, two, one, and forward..That's it. Last two, three, two, one..Last one, three, two, one..Great job!.Now, we're gonna.do the same pattern out to the side..In four, three, two, singles to the side..Out and bring the feet together..Out and down..Remember, up nice and tall..Out and down.For eight,.seven..Then add that pulse. Six and five..Four to pulse it back..And three,.last two..You got it..Let's pulse back. Here we go..Three, two, one..Now leg to the side..Three, two, and one, side..Three, two, and one, out..Remember, choose a variation.that feels good for you..Four more,.and out. Three..There we go. Last two..And one..Whoo!.And how about we give a little shake out,.a little shake out,.and time to switch sides..From the beginning,.again, shoulders down, core tight,.legs ready..Extending to the front with singles..Here we go. Out and in..Remember,.just do what's comfortable for you..Out and in..(bright upbeat music).Eight more. Here we go..Eight to that pulse,.seven,.six,.and four to step back,.three to step back,.two..Now let's do that step back..For three, two, one..Extend the leg forward..Three, two, one and up..Three, two, one..Take it forward..Excellent..Four more like this,.three, two, one and forward..Three more,.and last two..Here we go..Three, two, one, and forward..Now, exact same thing to the side..In four, three, two, singles to the side..Out and in..How are you guys feeling? Great?.Out and in. Whoo!.Core nice and tight..Eight more. Here we go..Eight to pulse back..And seven, six,.five. You got this..Four to go back..Three to step back..Last two..Step back and pulse. Here we go..Three, two, one, leg to the side..Three, two, and one, out..Three, two, one. keep it going..Three, two, one..Our last four, three, two, and one, out..Three, two..Last two. You guys are doing great..Keep it going..Last one, three, two, and one, out..Whoo! Give yourself a shake out..Amazing work, great stuff..We're going.to get our upper body moving now.and remember,.follow the variation that's right for you..We're gonna start.with our arms up at our chest level,.making a circle formation..Then we're gonna.raise the arms up over the head.and then back down to chest level..Follow Christine for different variations.throughout this routine..Ready? Here we go..Up and centre..Up and centre..As we're doing these,.really try to stand and raise up and down..Keeping those arms nice and controlled..(bright upbeat music).For eight, seven, six,.five, four, three, two,.and one. Great job!.Now let's bring them up over the head.and we're gonna take the arms out and in..Ready? Here we go..Out and in..Out and in..That's it..Try not to let those arms.fall below the shoulders..Out and in..Great job!.(bright upbeat music).Nice and strong arms..And we're gonna do our last four..For four,.three,.two,.and one..Excellent..Now let's lower those arms.right in front of the body..You can still see.we have that circle formation.and we're gonna take large arms.circling around the body like this..Up for two and around for two..Up and around..You don't have to rush these..Nice and controlled..Core tight..Up for two.and out..Up.And out..Up.And out..Great work. Keep it going..Our last four..Four,.around..Last three,.then we're gonna.change the direction of these..Last two,.and around..Last one, and let's pause here,.reversing the direction,.going the other way..And out for two and down in front..Out for two and down in front..Out.and down..How are your arms feeling?.Yeah, feels great..Keep going, reaching up.and down in front..Reach up..Almost there..You've got this. Up..And down..Up..We've got two more to go.reaching up and down in front.and last one and hold it in front..Whoo, let's shake out those arms..All right. It's time to move.into our cooldown and stretch now..We're going.to start off by taking one foot,.stepping behind the other,.lifting the arm up.and reaching over to the side..And only go as far as you can,.just until you feel the nice stretch.on the side of the body..Holding it here for four,.three,.two,.and one..That arm comes down, stepping out,.stepping back behind with the other foot,.reaching up with the other arm,.same position, and hold..Feels good..For four,.three,.two.and one..Arm comes down..Let's stand shoulder-width apart,.feet shoulder-width apart.and open the arms-to-chest stretch..Holding it here, palms facing forward..And four,.three,.two..Now we're gonna bring the arms forward,.pushing forward slightly..You can have your hands.on top of each other.or just fingertips touching.and opening that upper back..For four,.three..Feels great after those arm exercises..And one..Bringing it down..Time to move. Lower body stretching..We're gonna take the first leg,.taking a step back,.pressing down on our back heel,.giving ourselves a nice calf stretch..We want to keep this part.of the body standing up tall.and really focus.on the lower-body stretch..Keeping it here, for four,.three,.two..Now we're gonna raise the back heel,.drop that back knee,.pushing the hips forward.and stretching out the hips..Holding it here..You really worked those legs today..Feeling really great with the stretch..For four,.three,.two..Now, let's sit those hips back..We're gonna lower the chest slightly,.raise the front toes,.bringing it down.and taking it to a hamstring stretch..Holding it here. Excellent..For four,.three,.two,.and one..Now let's step forward..Have to switch sides..Same thing other side..Take that step back..Pressing down on the back heel..Calf stretch. Holding..Keep it here for four,.three,.two,.and one..Raising that back heel up,.dropping the back knee slightly,.pushing those hips forward..Hold it steady..For four,.three,.two,.and one..Now let's sit those hips back,.raising the front toe,.dropping the chest slightly.and sitting here..These ones feel great?.Awesome. For four,.three,.two,.last one..Bringing the feet together,.we're gonna do a quadriceps stretch now..If you need to hold on to something.for support,.you can do that..We're gonna bring one foot up,.holding it here,.pushing the hips forward again,.finding that balance..And hold it here..For four,.three,.two..Great job!.Bringing that side down..You can give yourself a quick shake..Switching to the other side,.bringing that foot up,.holding that balance..Feel free to hold on to something.for support if you need..For four,.three,.two,.and one..Bringing those feet down..Lastly, we're gonna do some shoulder rolls..First forward, and then back.to finish off our stretching..Shoulder rolls forward. Here we go..For four,.three,.two,.and one..Now let's take it back the other way..For four,.three,.two,.and one..And finishing off together,.three deep breaths in..Ready?.Inhaling up through the nose, reach up.and exhale out the mouth..Let's do that again..Reaching up together,.up to the sky, exhale down..And our last time, inhale up all the way.and slowly let it out..And we're done. Great job!.Thank you so much, Hargi and Christine,.for being here with me today..I hope you're feeling great..Light-intensity training.is something you can do.when you're getting over a flu or a cold,.or if you're getting active again.after an injury..It's also a great way.to recover from intense workout days.because everything.gets better when you get active..

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