hi everyone today we have a 15minute full body toning and fat burning W Pates workout with this first exercise place your hips far enough away from the wall that you can comfortably place your foot on the wall with your thighs vertical keep your working legs straight throughout and open up through your [Music] chest here you go you don't know you feel you're a freak when you get [Music] to are you happy like a GH in the night you're living me without [Music] goodbye are you happy it's a shame repeat this on the other side are
you happy [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] now just to know are you [Music] happy [Music] [Applause] [Music] [Applause] [Music] slide slightly further away from the wall as you push up make sure your whole foot remains flit against the wall lead upwards with your pelvis squeezing your glue press your lower back into the [Music] floor are you [Music] happy repeat this on the other side [Music] [Music] oh [Music] keep your hips in the same position and using the same technique lead upwards with your pelvis making sure not to over at your back
keep it neutral squeeze your glutes and press your lower back into the [Music] floor [Music] [Music] here we are performing a similar movement but this time you're doing small pulses keep your hips raised and glutes squeezed refrain from pushing too much against the wall with your feet instead lead with your pelvis so you don't [Music] slide [Music] he [Music] the next exercise you want to make sure your entire body remains straight and muscles engaged don't let your hips sink and don't over out squeeze your glutes and thighs press slower back into the floor when you
come back [Music] down took some time but we point it out that tomorrow isn't here now baby an absent mind came to ro around captured you in a foggy Cloud baby standing the Ed ready see clear the shs are ready [Music] to again keeping the same technique in posture while performing small circles keeping your legs [Music] Straight [Music] [Applause] [Music] Lead [Applause] [Music] thead many obstacles but when we fall we get up and go baby the way they think is paradoxical you a foggy baby [Music] standing repeat this on the other side I'm taking matter
my own hands now let's face we only got this life to live out so follow me I'm ready to go take the lead I'm ready to [Music] go [Music] [Applause] [Music] with the next exercise slide and close so your glutes are pressed against the wall and your legs run straight upwards keeping your lower back pressed into the floor and your upper body still move your legs side to side in a wiper motion the key is slow and controlled don't let your hips raise off the floor and keep your knees straights it to my own now
let's face it we only got this to me I'm [Music] ready ready to [Music] go to go in this exercise raise your hips off the floor and make sure your left thigh is slanted slightly away from your body keep your foot flat against the wall keep your glut squeezed and core [Music] tight [Music] [Music] w [Music] repeat this on the other [Music] side [Music] a place your feet flat on the wall and your hips in a position that your legs are almost at a right angle press your lower back into the floor and perform slow
controlled crunches don't push against the wall too much with your feet to prevent [Music] sliding [Music] [Music] [Music] okay get into a push-up position with your feet pressed against the wall place your hands directly in line with your shoulders perform a push-up followed by pushing your hips upwards and back simultaneously keeping your legs straight this gives a nice stretch right down your hamstring spine and [Music] arms [Music] place your knees against the wall and lower part of your legs upwards place your hands under your shoulders and perform a cobra movement arching your back and pushing
[Music] upwards [Music] come into a plank position with your feet against the wall elbows should be in line with your shoulders extend your arms upwards alternating side to side try not to rock your body too much using your core to stabilize yourself keep your hips neutral don't let them dip or hunch your [Music] back [Music] okay for the last exercise again place your knees against the wall and lower legs upwards elbows should be in line with your shoulders push your hips back to the wall and really stretch out through your spine and arms [Music] [Music]
[Music] well done guys thank you so much for joining me I hope that was fun and I'll see you next [Music] time
