What's up guys welcome back to my channel it's me it's Tracy and we are
gonna do a workout today and it's gonna be really good because it's a dancer
inspired lower body workout. So if you're new here hello I'm Tracy I put up a
brand new fitness wellness and lifestyle videos every single week so if you
haven't already make sure to click on that little subscribe button for
everybody click on that little bell icon so that you know every single time I have a
brand new video that goes live. Before I get into the workout there's something really
important I want to share with you I'm hosting a 5 day totally FREE fitness
challenge and I really want you to be a part of it so it's our Fab Fit Fall
Fitness Challenge this is a brand new challenge and you snooze you lose
because it's gonna be the last challenge that we do this entire year so if you
haven't already make sure to click on the link right below this video or click
on the little i here so link below the video it's right in the description box
we need learning about what's happening in this video so let's get into the
workout and OMG I cannot wait to see you in the challenge let's burn out our legs
now. So before you get into this workout I do want to make sure that you're
warmed up so we can do something like some plea's here so we're gonna start
off in a second position here externally rotate make sure your abs are
pulled in your chest is open your collarbones are wide just go down into
your best plea here, your arms out to the side come on up
and then bring the arms up over your head and as you're doing this you're
really squeezing the abdominals here okay and bring it up so we're going to
do this for a full minute. I know, now a minute is a long time, let me tell you why. this is part of your
warmup we're going into an active warm-up and this is really how dancers
warmup is with plea so why would we do anything else so booty is underneath you
and keep on going here so after you've done a full minute of that what I want
you to do is go into a little double pulse here with it stiletto heel lift so it's
gonna look like this pulse pulse and just on one side pulse pulse and good
keep that chest lifted go as low as you can without sticking out your booty and
you guessed it we're gonna do the same thing on the other side so let's do it
pulse pulse good really lift up that he'll keep that external rotation
now to work the booty I need to come to a low plea here when externally rotated
hands in prayer position because that's how you're gonna need it just pulse those
knees open here opening the knees here like little doors open wide this is
really gonna work those lateral rotators and my staying in this low plea mama mia
you can feel those thighs working here good so again a full minute of doing
this yes yes now if you want to get fancy what you can do each time you open
the knees reach in to the side here that's going to also tone your waist
totally optional but another way to get this into a really total body exercise
now this combination is one of my favorites and what you're gonna do is
step out to a side lunge position come in into a deeper squat here keep your
chest up and then stand up and really squeeze your glutes do that on the other
side step it out squat it down squeeze that booty do it again step up and
squeeze it that's it step it out squat it and squeeze a full minute
so I'm not gonna lie this one is a little bit challenging you might think you're up
for a challenge so let me just break it down for you you're gonna go into a
little curtsy here okay reaching and so you're reaching towards that back
foot come up balance use your core here and try to squeeze your waist just
a little bit okay go back down into that same position that you started into a
squat and then stand up let's do that again
other side reach towards the foot here all right lift up that meet pull in the
belly balance go into the curtsy squat it and come back up let's do it
again step it up lift it up squeeze your belly
squat up one more time here very good so you're gonna do this whole
minute don't worry about speed worry about form and then let's finish this off with a
double squat so it's gonna look like this squat squat lift the knee other
side squat squat lift the knee it's like you're kind of be taking a picture here
and it just frozen in time lift but the reason why this is so great
your booty you're getting your legs but by holding that balance we're also
getting your abdominals working these compound movements are what really create
that total body transformation so there you have it that is your dancer inspired
workout you've worked your legs you worked your butt you've worked your
inner thighs and you know what I just can't help myself you also were working
your core for balance here as well so if you like this workout make sure to give
it a big thumbs up and if you want to workout with me in real time you don't
want to have to go oh I have to do this for a minute you want to do it in real
time girl you've got to join this challenge I'm totally serious click on
the link right down here below order click on the little i here it's
time-sensitive because we start on November 5th and I really want to see
you there make sure when you sign up for the challenge that you leave me a
comment below so I can give you a major high five for the Fab Fit Fall Fitness
challenge it's gonna be so awesome I can't wait to see you there all right
I'll see you next time Bye
For more infomation >> Ohio elections: What you need to know before the Nov. 6 general election - Duration: 1:25. 
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