Hey , everybody .
It's Adrian and it is time for your next hip hop workout video .
Thank you for all the comments on the other videos .
You guys are awesome , love that you're doing them .
So here's the next installment , you have another 30 minutes of cardio hip hop workouts .
So it is hip hop .
So that means you get to do your own style , your own flavor .
Uh Your moves do not need to look just like mine .
So I will give you the basics .
You add your own favorite style to those move .
All right .
So you need to be ready to sweat .
This is your workout .
Uh It is for those who when you can't get to the gym , if you don't like the gym , you don't have a gym membership or something like that .
This lets you work out at home as well .
All you need is a little bit of space , some comfortable clothes , some water , a towel and a really good pair of shoes .
I would really highly recommend that you invest in a good pair of shoes , a nice cross trainer or even a dance sneaker .
We have side to side movements .
So running shoes are made for forward and back .
You need a cross trainer that will let you go side to side .
If you are working out on a carpet , you want to check the bottom of your shoe , make sure it's kind of smooth .
You don't want it to grip and stick the ground .
You want to be able to pivot your foot so that we don't put any extra pressure on anything else .
My name is Adrian .
I am a group X instructor here in the Dallas Texas area .
Are you guys ready to work ?
Let's have some fun with it .
So we have four blocks of choreography .
You'll learn each block , we'll put them together and make it into one big dance .
So just make sure that the whole time you're moving if you need to take a break , go for it , but just keep the feet moving somehow .
Some way your heart rate is gonna get up .
I want you to bring it down slowly .
Don't ever stop too fast .
So always keep moving .
Um Any parts that seem challenging or a little difficult .
Take your time .
Go back over that section over and over till you get it because you will , I know you will .
All right .
Are you ready to play ?
Let's see .
Very basic .
Yeah , you go , it gets warmer .
Your moves will get bigger .
This march 1st slide , slide big on that slide .
Leave with your hips .
Keep going .
You get , once you get off .
That's you next move .
Chest popping enough .
Take it back .
So that chess part you wanna think about keep squeezing shoulder blades together ?
I give you that pass chair .
Triple back .
Now let's put it together .
Slide and March slow down in March .
Cardiff triple back .
This slide too much .
Triple back .
So it's like the pony .
However you want to take that trip , we slide .
So you should be getting a little warm chest , triple couple more times slide .
This is it .
This is block one yourself in triple stands where you want to go slide again .
Show up trickle .
One more time just to make sure we're warm slice I guess just pump in , just turned off .
Now , March it out the best block any time , make sure you're moving .
So go back forward if you need get water when you want to , we went on to block two .
You want a job ?
That's true .
Yeah , you tell us impress .
All right .
Real your time .
So yeah , I think .
What one ?
Right again thing to we drink a three .
Turkey not to need to watch , watch , watch .
That's like close to me .
Yeah , you of course .
Let's Yes , she text me .
What back .
Stop it .
You make it as big as you want to .
5 17 kick off 5671 .
Jimmy time .
This move Tuesday more time .
So , so the era .
Hey , you will face this .
See smart , shoot me , step my go .
Emotion up .
Jump in , right .
A good one .
He heel actually .
1165.26 --> 1239.849
Yeah , Martin .
It what it's like showing afternoon .
Heels too far .
Big slits time .
Got this .
I have to tell you , you know what , you know , I just got two and three .
Let's put it together again up .
Tell me she march , right .
Don't sit out man on this out , right ?
I see steps like yes .
Hey guys just plan in Bo .
He'll tell cross it down in .
Spread the pony me joy .
You get , fuck it is .
Time for block four .
Here it .
Oh throw shake , roll twice .
Shake something .
Corona shakes .
Shakes me .
You going hips roll , roll shape again .
That's smooth .
Thank you .
So the heel just pull you walk it .
Step into you've been jumped .
My roll .
Raw shake .
Swing kick 12341 roll , roll roll , swing kick four of them .
Shaky shaky snake .
Ir shit .
It's fine .
All right .
Next week .
So it's kind of like OK , you're dipping under a wire so keep going .
If you want , you can chop it , you can step really big .
You keep it little dear choice ready .
Shake it .
So yeah .
Di Pum .
Two more bloody roll shrink .
Oh Stop the double .
So to the floor collapsed and keep going down .
You could jump it damp and smooth .
Pull your caps in .
Engage them .
I know .
Swing it .
Stop down , down .
I wrong .
Shake it .
Sweet dear .
So you got it .
Unrolled three jet pump .
Stop one more time .
Funny roll dip .
So , so what all together from the very top ?
Slide slide March .
Are you ready ?
56 slash can stop it .
Circle back .
Do you tell down it ?
Oh Jamie , stop calling .
Do you know what I say ?
Tom deals trying to roll it .
Its kick dear Tom .
Stop , stop again .
That's nice .
Hi March down it up .
Triple X .
You too .
So have lunch deals .
Oh , smoke it , it , so I'll see you again .
S smart , please .
Can I have some , your boots bigger down up chest hopping .
We go back .
You to needs me .
I go , Jimmy deals .
Yeah , tough .
Let's go .
It's fun .
Best heels finish it .
That's what .
Yeah , so let's go .
Ok , we're going again .
I'm not talking .
Let's let go .
You know it now , Samson get you ready .
Go , go to one more time .
Just stand to go make him a bit .
Burn those calories .
How are you doing ?
You got it .
You did it .
Keep moving .
It's yeah , warm .
Just be a little bit sweaty for now .
We've worked hard time to stretch .
Come down .
So , yeah .
Most quicker .
Watch now down on the knees like that .
No , that and round it two more times , please roll it all the way up this time .
Take the arms up , go over to your side , that side out .
Eight , double .
Let's move back then .
Party centuries .
Yeah , your body , that's your left foot back .
Press the heel into the floor stretch .
You take your foot down .
You can be in a pot .
Me in a runner's lunch .
You can also put the me on the floor .
I want you stretching that hip out .
So we just let it relax .
Nice job today .
Did you have a good chance ?
Lots and lots of months .
Now bring that back .
Put all your weight on it , front heel down to up , pull the hip back it forward .
I'll give you a very flat back , long spine , hands on the bent knee .
You should feel the stretch of the hamstring back of the thigh .
Now , if you can keep your head up very to , yeah , push that foot down , face me like that and roll it up and now you're gonna turn the body the other side .
Now change the face .
Press me de stretched up .
Guys are good now .
Yes , lunch or me on the floor as once you feel a stretch in that hip , so you , what's most comfortable for you ?
You bring that back foot in , put all the weight on the back foot , you down to get it back .
A black black on the back of the leg bit higher than your heart .
Don't worry about him .
Just strange .
Push that go down , face me .
Roll it up to now find your balance .
Take that right foot .
I be here .
Other people grab a chair stretching the front of her leg to squat .
Let that foot down , find your balance .
The other side .
Same hand as foot me back .
You want it right under your hip and where you need it for balance black and put that foot down .
Now give me one big rest of download it out .
Are you doing it ?
That is your 30 minute hip hop workout ?
I hope you had a good time .
Please find me on Facebook .
I would love to hear from you and connect with fan page , Adrian .
Look at the screen there it is .
Now if you do the favor , you had a good time , click like on youtube and also leave a comment .
People can find us and have a good time guys .
Until next you save it .