<div class="block">Fitness in Four: Do the dead bug!</div>

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Fitness in Four: Do the Dead Bug!

All right. It is time to reach to twist to crunch. We're progressing this workout once again. So Karina, that is right back with three. Let's go up in those progressions. So we went from doing a dead bug. Yep to doing a dead bug with heel taps. And now I'm gonna ask you to reach with your thumb. Ok. So opposite arm, opposite leg, you're gonna reach that heel all the way down and your thumb as well. That said, remember back is staying glued to the mat. So that's great because you're reaching all the way overhead there. You feel that extension, that lengthening? All right. Great. So here we go. What's next for our next? We're gonna be doing opposite knee press. So remember we were pressing the knee, then we were doing it with the glute up. Now we're gonna be pressing the knee and we're going to be crunching. So I want you to think of coming up and then coming and pressing 1234, reach all the way up and crunch 234. Think of making your cord nice and long separating it and then closing it crunching it. 34 All right, great. You're definitely gonna feel this one and now we've got our stretch very good. So, for our stretch, we were right here, right? Figure, four and week one, then we started lifting the leg. Now we're gonna incorporate a little bit more abs, right. You're gonna be let letting this leg go all the way down and then you're going to bring it all the way up for a leg race. Once you're here, start focusing on that leg all over again. Like you did curl the toast towards your face and then slowly drop it and that's really gonna get the part below the belly button, right? Oh Yes. Slow up on fire. Remember to push that knee back. So you feel a little bit more on the glute, keep the toes curl towards your face. Ok? So we're gonna do both sides of those. But now we've got a flip. Oh no Blue Bridge, my fault. Blue bits are nice. We're gonna go for a single leg. So we went from regular blue bridges right. Then we did our Blue Bridge March and now you're gonna focus on one leg on these. So kick that leg all the way up. Think of touching this ceiling with your heel and then press to the heel that's on the floor to bring your hips all the way up. Beautiful job. And this is gonna be a little bit of a faster count. Think of reaching your heel. All the way up to the ceiling and flexing the glutes while you're at it. And I'll do how many on each side we're gonna work for 45 seconds on 15 seconds off. Ok. So once I hit that 45 seconds, I get 15 seconds of a break and reset it and then go to the other side. Right? Ok. Now we really flip. Yes, we do. So, recap, we did our bird dogs reaching, reaching. Then we did it again with that bear hold. Not challenging. Now we're gonna put the elbows down on the floor for low plank and you're gonna aim to do it from here. So this is the third level, third level stuff right here. You're gonna be reaching, think of keeping that cord tight if you shaking is working.