Kung Fu Ballet

[MUSIC PLAYING] Ninjas, get ready to get your cardio on.

We're going to start with this beautiful plie.

Nice.

Just traveling up and down.

Bring your arms right in front of you, fingertips touch each other.

Please, if you need a break.

Take a break.

If you need some water, please have some water.

It's really important to hydrate.

We're going to be traveling from our center to our side.

There are going to be leaps and bounds.

And I know that you can do this, because if we can do it, you can do it, too.

If something is too big, you can make it smaller.

So please stay with us.

Can you hear it?

I love to play music just like we are.

Come on.

Get ready on the count of four and three and two.

Nice.

To your left.

Two, three.

Nice.

And four.

Beautiful.

Five.

So you can make this, again, big or small.

Impact, levels of impact.

This is no impact.

Some impact.

Full impact.

You can make this really big or really small.

Again.

Get ready.

Three and four.

How are you feeling?

How are your arms feeling?

Nice.

So you see this?

We're not lifting weight, but we are bearing our own.

On the count of four.

On the count of three.

On the count of two.

We're going to close and nice.

Three and four.

So as I was saying, you can develop beautiful, long, lean muscles.

Look at martial artists.

This is like a combination of Bruce Li meets Barshnikov with a lot of breathing.

Oh my gosh.

Again.

Get ready on the count of four and three.

We're going to open to our right.

Nice.

Again.

Two.

That's it.

Three and four and five and six.

How are you feeling?

If you need a break, tell me.

It's coming right around the corner, and you're going to love doing it.

Yes.

Two, three, four.

Do you hear my breathing, which means that it's cardiovascular.

Yes.

My heart and my lungs are working right now.

On the count of four.

On the count of three.

Get ready.

We're going to start to close.

It's close and close and close.

Nice.

Think of pushing.

Nice.

Let's leave the big movements and just step it out.

You can make this really big.

Nice.

Don't stop moving.

Nice.

Or really small.

You can make this really fast-- nice-- or really slow.

Excellent.

Nice.

Get ready on the count of four and three and two.

Forward.

Forward.

It's one.

Nice.

Big circles.

Let me see.

Circle.

Circle.

You are so good.

Again.

Nice.

Two, three, four.

It's like you're saying hi to the world.

Hi to the world.

Deep breath.

If I'm out of breath, you are too.

I know it.

On the count of four, and get ready.

And three and two.

We're switching to our right.

Right.

Right.

It's go.

Two, three, four, five, six, seven, eight.

Look at that.

Nice.

Two, three.

Like that side view?

Nice.

Yes, my butt is working.

Nice.

Eight.

Nice.

Get ready on the count of four, and three, and two.

Nice.

To the side.

Your left.

Nice.

Nice.

Look at you.

Doesn't it feel good?

Yes, you are dancing.

Anyone can do this.

You can step.

You can just make this really athletic.

Or you can pull out your jazz hands.

Nice.

Two, three, four.

Nice.

Get ready for your right side on the count of four.

And three and two.

Nice.

Show me how big you can make it.

Nice.

Ha.

Guess what, you can even like, travel.

Make it big.

But I'm not.

Not right now.

Eight.

Nice.

Two.

Nice.

Beautiful.

Five.

Again.

Hey, hello.

Three, four, five.

Last time.

Last.

Get ready.

Starbust, and not the candy.

Seven.

You're the starburst.

You can make this really small or really big.

Yes.

You can jack it out.

Yes.

You can jack it out if you want.

That works.

Yes.

Five.

Nice.

Get ready to drop.

Say yes.

Nice.

And four.

Four.

Three.

Two.

Take it down.

Down.

Nice.

Are you getting ready?

What do you want?

Do you want something sexy?

Do you want some-- what?

Yes.

You're sexy.

Keep your palms together, yeah.

It's going to help.

Yes.

Smile.

It burns calories.

Yeah, it does.

Frowning gives you wrinkles.

Smiling burns calories.

Nice.

Four, three, two, and give me some of that sexy.

That's round one.

Inhale, exhale, please.

Hydrate.

It helps.

I need to do this.

Yes.

You don't need water?

Amazing.

Get ready from the beginning.

This time, let's bring it down a notch, yes?

Yes.

Let's bring it down a notch.

You ready?

Count of four and three and two.

Make it smaller.

Circle arms.

Nice.

Now what I'd like to do with us is slow it down and make it bigger.

Let's slow this down on the count of four, three, two.

Slow it down for two.

Two and one, up, nice.

And two.

Excellent.

Great.

Yes.

Two.

And up.

Beautiful.

Two.

Nice.

Not try to go as low as you can, lift your heels.

Nice.

And up.

Excellent.

Two.

Same exercise, different sort of energy.

Nice.

And now to your left.

Two.

Nice.

As low as you can go, and up.

Excellent.

Two and up.

Beautiful.

Two and up.

Again.

Two.

Nice.

Beautiful.

Sit.

Two.

Keep it above your knees.

Beautiful.

And up again.

Two and up.

This time when we travel to center, I'd like us to reach, yes.

Tow.

This is it.

And up.

Now we're going to reach.

Reach and sit.

Again.

Reach both hands and sit.

Again.

Reach and sit.

This time, we're going to go full reach down, lift the heels, on the balls of your feet.

It's reach and all the way down.

Again, reach all the way up, all the way down.

Again, reach.

Last one.

Get ready.

We're going to open to the right side.

This is it.

Low.

Circle arms.

Nice.

And low.

Again.

Beautiful.

Low.

And circle up.

Low.

Let's say low.

Let's take it down.

Nice.

This is a nice symmetrical.

Inhale and exhale.

Take your time.

On the count of four and three, halfway up.

Two.

Nice.

And one.

Nice.

To center.

We're going to take your right arm.

Nice.

Behind you step, take it slow.

And step.

This time, really travel as far as you can.

Start bending at the knee.

Look at that.

It's like a really deep long curtsy.

Beautiful.

Yes.

How does your heart rate?

How's your heart rate?

Yes?

How do you feel?

As good as I do?

And one more.

Get ready and starburst.

One, two, three, four, five.

I think you guys want to step.

Nice.

Know what I love about this?

You can mix all of these up, just like we just did.

And three, nice.

Do two.

Get ready.

Stepping forward.

Just step.

Show me your stuff.

And step.

Lift the knee.

Nice.

Lift the knee.

Maintain that long leg behind you.

Nice.

Three.

Four.

Now open your arms.

Nice.

Push away.

Now show me your chest, long, nice, and proud.

Beautiful.

Nice.

Last.

Get ready to switch.

On four.

Four, three, two, and switch.

Nice.

See that, right on the beat?

But if you're not on the beat, who cares?

It's about working out and having fun.

Nice.

Three, four.

I think we're going to starburst again.

Yes?

Say yes.

Oh, yeah.

Nice.

Get ready on the count eight, we're going to travel to the side, to our left.

And four.

And this is it.

Travel.

Nice.

And you can see.

If you want to, you can drag the leg.

You can lift the leg.

See that?

All these variations, same exercise.

I'm always on the same page.

Again.

Nice.

You can make it really big if you want to.

On four.

And three.

Get ready.

Two.

And other side.

And make it even.

Nice.

Four, five, six, seven, and eight.

Show me.

Nice.

Now open up that chest.

Open up that chest.

Long.

Nice.

Excellent.

Beautiful.

How do you feel?

I feel my bum working.

On four, and three, and two.

Starburst.

Let's do it.

Wow.

Inhale.

We're going to slow the starburst down on four and three and two.

Use it to breathe.

Three, four, five.

Do you feel sexy?

I do.

Get ready.

We're going to have some water.

You know why?

Hydration is key.

The more hydrated you are, the better you perform.

On four, and three, and two.

Show me your sexy.

Show me your sexy.

Yeah.

Nice.

Now you show me your sexy.

This is it.

Now take the time to check in.

How do I feel?

How do I feel?

How do I feel?

How do I feel?

I feel awesome.

I feel awesome, and we're going to do it one more time.

You know why?

Because I can.

Yes?

Four of you.

On the count of four and three and two.

Let's start small, get really big, and then get really small.

On the count of four and three and two.

Nice.

And plie small.

Nice.

Four, five.

Nice.

Seven.

Now slow it down.

Two.

Two.

Really deep.

Nice.

Again, really deep.

Lift those heels.

I know you know how.

Lift those heels.

Nice.

Make sure that your head, your torso.

You see that?

Nothing's moving here.

I'm not traveling forward.

I'm not traveling back.

Nice.

Two more.

Two.

Get ready.

We're going to open to our left.

Get ready.

And one.

This is it.

Come with me.

Deep.

Take it slow.

Nice.

Now let's take the arms all the way up and reach the ceiling.

Deep.

Reach the ceiling.

Nice.

Start thinking about your center again.

Last one.

This is it.

Close it all the way up.

Now back to tempo.

Sit.

Nice.

And sit.

Excellent.

My heart is pumping.

It actually feels really good to work out.

It makes you happy.

You get happy genes.

Happy hormones.

And if you're happy, the rest of the world is happy.

Get ready.

We're going to show this down on four and three and two.

Slow it down.

And lift those heels.

Balance.

All the way up.

Reach all the way up.

Show me.

Lift those heels.

Balance.

If you're shaking a little like I am-- some of us are-- that's OK.

That means that your muscles are working for you.

Do you know that the more muscle you have, the faster your metabolism?

Yes.

If you get your heart, your lungs, your muscle, and your bones working together.

Last one.

Get ready.

We're going to open.

I know you're following.

All the way down deep.

Nice.

And all the way up.

So you get all those things working together, you will be stronger, faster, smarter.

Nice.

If you're happy-- again-- the rest of the world is happy.

Could you imagine a nice planet with people moving?

Get ready.

Last one.

We're going to take this leg and place it right behind us and push.

Nice.

Slow.

And push.

Nice.

And sit into that back leg.

Nice.

When you're ready, we're going to make this a little deeper.

Nice.

Little deeper.

See that?

You don't have to go all the way down, but if you want to, like we do.

Nice.

You see all these options you have?

You're almost there.

This is two.

Nice.

Get ready.

One more on each side.

Now we're going to step forward.

And this time, show me.

Give it to me.

And one, two.

Nice.

Three, four.

Nice.

Do you see that?

This feels great.

Nice.

You're almost there.

Almost there.

You remember you can always bring your sexy back, and your sexy back is just moving whatever it is that makes you happy.

I like to move me hips.

I don't know about you.

Four, three, and two.

Get ready, switch.

Nice.

If you feel like a Rockette.

Nice.

You can make it really, really big.

Want to make it smaller?

No impact?

You can do that right here.

You see that?

You can even slow it down.

Nice.

We're still in the same page.

See that?

There's room for all us.

On the count of four, get ready.

Three for you.

Three for me.

Two.

Two.

One.

To the side.

Show me.

Open up.

Show me everything.

Let's bring those arms up.

Let's make that angle from your left fingertips down to your right, make that long.

See that?

Nice.

Beautiful.

Almost there.

We're going to make this side bigger just to show that we can.

Nice.

Four, three, two for you, two for me, one, and one.

Nice.

Two, three.

Nice.

Make it big.

Show me your jazz hands, if you have them.

Nice.

Three, four, five.

I'm going to how to work on my bum.

Nice.

Do you know that your hamstring muscles are rarely worked when you're dancing?

You're working your hamstring muscles.

The hamstring muscle, besides opposing your quad, its job is to lift your booty.

Get ready.

Show me you're a starburst.

Burst.

Burst.

Burst.

I would love for you to finish it off with really big strong starbursts.

Now impact, no impact, full impact.

We're going four.

Get ready.

Three.

Full impact.

Two.

Nice And one big.

Whoa, whoa.

Come on.

Four, three, two, sexy.

Woo.

Awesome.

We're going to drop it like it's hot, and I know that you can.

I know that you can.

I definitely know that you can.

Stay with me.

Stay with me.

Open.

Drive all the way up and all the way down.

Dropping below the knees all the way up and all the way down.

Nice.

Inhale.

Let's try inhaling together.

Now, I like to breathe using just my nose.

But right now we're talking, right?

Nice.

Here's another tip, and it's free.

Listen.

If you don't have a heart rate monitor and you really don't know how to take your own heart rate, here's an easy thing to remember.

If you can't talk, you got to take a break.

It's called a talk test.

So let's take a break.

Thank you.

[MUSIC PLAYING]