![]() ![]() Lift knee, balance on one foot, arms above your head, and then fall forward into a forward lunge, hands on your knees. Finally you will do the deep pulses with your leg all the way back, arms out to the sides. Variation will include increasing tempo and going right into the deepest lunge without the intervening phases. Crossing the back heel ever deeper and further back with each rep. Back up, arms above your head once more, and then do the other leg. Arms descend to half way, diagonal down, and then touch on the final, deepest curtsey lunge. ![]() Legs shoulder width, focusing on keeping your hips and shoulders square, lift your arms so that fingers touch above your head, cross one heel behind the other, and then extend it out and further back, and then once again so that you’re in a deep, deep curtsey. You’re working three angles-sideways, diagonal and backward, and finishing it off with a squat. Come back up, balance, and do the other leg. Up again, and then step into a squat on the other side.Īrms extended out to the sides for balance, lift one leg and raise it to the side, then back diagonal, then out behind you, and then drop into a squat. Then raise one heel of the ground and repeat the pulses, and then switch legs.įeet together, arms up and wide as if saluting the sky, chin high, and then step sideways into a squat, arms coming down to rotate all the way down and parallel to the floor. Then, after the fast part, stop your butt in the middle, level with your knees, and do a series of short bounces/pulses. Do this for a number of counts, and then increase the tempo. Increase the tempo until you’re doing ‘singles’, which are single touches to the floor, other arm rotating up and to the ceiling for about 16 counts.įeet now shoulder width, lower into a squat, knees above your toes, lower your fingers to touch the ground, and then slowly lower your booty into a crouch, then up to straight legs, fingers touching the floor at all times. The next variation is to touch outside your lunging foot with the opposite hand for a couple of bounces, and then extending the other arm up and toward the ceiling. ![]() Vary it after a few reps by opening your arms when you descend into the lunge, opening to the side, reach them to the front, back to knees, and then up and switch. All the way down, long back, and then up and down on the other side. Start with feet at greater than shoulder width, and then fall to one side, into a deep lunge, both hands on the knees, back straight. Leandro doesn’t name a lot of these moves, so I’ve come up with my own monikers-don’t be alarmed if you don’t hear them called by these names! So I’m going to run through the major moves so as to give you an idea what you’re in for, and the wrap it up with the final cool down stretch. You’re guaranteed to break a sweat, and the focus on your core, hamstrings, glutes and quads will leave you burning in all the right places. ![]() The workout is an intense combination of lunges, curtseys, squats and leg raises, with Leandro combining them all and putting them through interesting variations. This workout is different from the others in that there’s no infectious music, no coordinated group of workout crew, but rather just one camera, Leandro and Marlene, so that it feels exactly like a private workout, intense and personal and private. He’s there with one helper, an incredibly athletic and toned young lady called Marlene, and together they walk you through the twenty four minute workout and six minute stretch. This thirty minute workout is conducted in Leandro Carvalho’s NYC studio, which is a large, airy space with huge windows and light oak floors. ![]()
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