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Hi, I'm Amelia Jane and this is your 10 minute glute glow and core flow
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So we are going to get started in a wide kind of stance today
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Your toes are going to go out kind of like a wide second position. In today's finger tips behind the back of the head you're going to roll back
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We're going to bend the knees down and lift. Down and lifts
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It's just warming up the thighs, warming up through the glute. Push the knees out, squeeze back up
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We go down. And down and lift. Go to five more. And lift
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four, breathe. I want you're inhaling through the nose. Exhale through purse lips. Let's go for two
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and one. The next one you're going to hold down, push knees out and pulse low. You've got 15 seconds here
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Start to feel that build up of the heat. Get into those thighs. Get into the glute. I've already feel that core. So you inhale
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Any exhale, you should feel the abs. Five, four, three, two, that right knee on one, right heel goes up, goes down
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the knee as well. Go ahead. Lips and low. Working that calf muscle
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working through the hamstring. That should burn already. Five. Let's get powerful
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Four. Let's go for the glow. Let's go for two. Next one, you're going to keep that heel lifted pulse
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Little push. Little push. All right. You got eight, seven, six, five
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four, three, two. On one, you're going to push that heel down
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We're going to take the right knee. to left elbow twist twist, twist, drop, twist, drop
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You got five, drop, drop, four, drop, drop, three, drop, two, drop, last one, push
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and low with the pulse. Little pulse down, you got eight, seven, six, five, four
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three, two left heel goes up and down, up, and down. You got four and low
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Three, low, two. Low, next one, keep the heel up. That'll pulse it down
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Eight, seven, six, five, four, three, two. Left heel drops, left knee to the right elbow, twist, drop, twist, drop, four, good
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Three, two, last one, low, and back. Comte heart center Pulse Ten Nine Can you lift both heels up Both heels down Eight Good Seven Focus Six Down Oh five Yep four let go for three let go for two next one keep the heels up
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pulse ten ho ho that's shaking already eight seven six five four three two heels down take a forward fold oh
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that was shaky all right all right Little movement side to side
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We're going to twist to the right, bend through the right knee
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Push hips back, left knee drops. Inhale, exhale, lengthen out through the right leg, give a bit of stretch
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Bend through the right knee again. Send the right leg back. Point through the toes
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So we're going to tap the toes to the mat. Down and lift. Down
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Lift. My legs are shaken already. Five. four. So if you do those exercises right, you feel the abdominals. You feel all of those muscles. They should be shaken. Two. Next one. Right leg stays high. Little pulse up to the sky. Ten. Nine. Eight. Seven. Six. Five. Four. Four. Three. Two. Pulled up on one. Flex that heel back. Tiny bend. Stretch. Bend. Stretch. Bend. Bend. Stretch. Bend. Bend
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stretch. Oh, that's blue already. Keep it going. Bend. Stretch. Bend. Stretch. Stretch. Double time. 10. Nine. Eight. Seven. Seven. Seven. Five. Four. Four. Three. Three. Three. Two. One. We're going to take the leg back. Point through the toes. Bend through the elbows drop. Push away. Lift up. Four. Elbows slide. Pass ribs. And lift. Three. Down. Good
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and up two and up last one bend down lift up right knee to mat hips
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push back to heels you're going to lie onto the belly nice and quick
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alright so fingertips down you can take your forehead down towards the mat bend your right knee flex
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out through the right heel up down lift and lower we're just getting that right glue
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I want to see that that thigh lifts off the mat without your upper body going like this keep the upper body stable five four
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four out she's three think about lifting the ceiling away push it you got two next one you're
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going to keep the heel lifted up with a pulse 10 nine eight seven six five four three two hold that thigh up We going to point to extend the toes Ha hamstring
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Bend, flex in, very nice. Let's go five and back. Four, and back
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Three, and back. Let's go for two and back. The next one, you are going to hold the toes long, like long, and pulse that leg up ten
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nine, eight, seven, six, five, four, three, two, one
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Drop the leg down. All right, nice and quick, just roll on to the belly, to the back, sorry
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We're going to bring the right knee in towards the chest, and place the fingertips. So I'm going to take the toes down
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Exhale, drive the knee up. So you can keep the left knee grounded, or you can extend the left leg
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Your choice, as you drive the knee up, we're going to twist left elbow to right knee
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and drop a little callback a little obliques twist and open let's go five and open i prefer to have that knee bent
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four gets no all range motion three good two next one you're going to keep the right knee to left elbow
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little crunch 10 nine eight seven six five four three two one take the knees down roll
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forward and back you're going to come up in towards a boat pose so palms can be towards the
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under bit of the thighs fingertips can go forward crunch in 10 9 8 7 6 5 4 3 2 1 cross ankles fingertips
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forward table top again onto the palms onto knees left leg back square off the hips grow
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off the shoulders tap down and lift watch that lower back isn't overarching
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keep the leg long we go up and down core tight again
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remember all those muscles are working even that right glute that stabilizing you lift low four three two
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left leg stays up pulse it 10 9 8 7 7 6 5
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push 4 3 2 left heel flexes tiny bend stretch bend stretch hamstring
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burning up can we go for a double time here a little kickback push
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push push push here we go 10 9 8 7 6 5 4 3 2 point those toes pressing through the palms elbows frame the ribs kick up let go four
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and up three and up cool working as well as arms two push through that right leg last one and bring it up hold
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lovely all right from there you are going to drop left knee down to mat push bum back to the heel stretch out and then
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Come on to the belly. Fingertips out. All right, bend through that left knee, flex out through the heel
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We're using that left glute. Going up and down. Lifts, lower. Feel that glute
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Five, try not let the upper body move. Three, two, next one
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Hold that heel up, little pulse up to the sky. We're nearly there. Lift, lift, little lift
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Little lift, a little lift you can do it. Eight, seven, six. Five, four, three, two, hold leg up, point the toes extend
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Bend flex the heel, drive in, nice, let's go four, drive in, last three, drive in
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let's go two, and in, last one, hold left leg long, pulse it up, ten, nine, eight, seven, six
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push it five, final four, three, two, one, Drop that leg down
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Well done. Roll on towards the back, nice and quick. Finishing off through that left oblique
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Left knee up. Inclays, fingers, it's behind the back in the net. Touch the toes. Lift up
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Remember as the left knee drives up, right elbow, now twist. Open out
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Twist. Open, let's go four. Twist. Yeah, let's go three. And open
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Here we go two. Last one, you're going to keep right elbow to the left knee
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Little punch, here we go. Ten, nine, eight. seven, six, five, push it, four, three, two
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Finish off, full range bicycles, nice and slow and controlled. You got 10, nine, eight, seven, six, five, four, three, two, one
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Knees to chest. Little wiggle side to side, relax the lower back
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And take a big inhale. Exhale, well done. You did awesome. Glute should be on fire. Core should also
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Ooh. All right, thanks for joining me for that 10 minute glute glow and core flow. See you next time
