Hello , Mango .
So today we are going to do a 30 minute workout for weight loss .
But before we start , I just want to share with you a quick update that I've been working lately and put all of my energy on is a special seven day program for weight loss .
The reason why I'm so excited because it's gonna be the first professional and very well structured design specifically for Holiday Weight Los .
I'm gonna save all the details for a little , but I'm just so excited .
So I just need to like let it out and share with you guys right away .
But yeah , I just save it for now and if you're ready , just throw your wet , let's do this together .
Now let's start by some warm up before we start the main go out succumb to position , open your arm shoulders apart and your legs it apart .
Now in her deeply to your nose , accident deeply through your mouth and we need to check your shoulders is on top of the wrist and your hips on top of the knees and attack the feet and then lit your knees off the mat and exhale .
Bring your knees down , arch your back shoulders , far away from your ears and then around your spice in your chest , I'm gonna try to do five times of this combination .
So tuck the foot , the feet and then lift the knees of the mat and then bring it down at your back and then around your spine and bring it back to the center .
Tuck the feet again , lift and down and arch and round , do it slowly with your own breath and come back and two more times an app and write a spy and slowly bring it back .
Last one , tuck your feet , li your knees off and then come back , arch , your back should as far away from your ears and row the spine each forte at a time and back to the center .
And then keep your knee with the center , lengthen your leg and your opposite arm , come back to the other side and back to the center and five more times each side , just a little bit to warm up before the rain work out .
So keep break thing .
And the really important thing here is staying on the balance and engage your abs just to put your lower back , stabilize the heaps .
Amazing , reach a little bit further and then come back and the last one to the opposite side and back to the center , gently shut your hips .
Take a deep breath , you know , deeply and extra deeply .
Tack the feet four arms down , leach your hips all the way up .
Start to work .
543 to lessen and slowly try to step forward , open your legs with a part and put your whole feet down if you can , if not try to go a little bit further and bend your knees , otherwise just listen to your body and find the position that you feel good .
You don't even have to put your whole feet down , just listen to your body .
And then slowly bend your knees , come to try take a deep breath and deeply to your nose and accidently through your mouth .
And when you really slowly come to own proposition , let's start the rale out here .
So I'm going to inhale , tap your feet , lit your knees off the mat and bring it down in 10 times with your own breath .
You can always put your forearms down if it's easier for the wrist , engage the abs and less on .
Now lengthen your arms again and lengthen your leg , lift your leg up , bring it down , tap your feet , lick your knee off the mat and down and 10 times on this side to engage up as much as possible in .
And I said , do it with your own speed .
Listen to your body and three two lesson and switch to the opposite side , soften your hours if you need to less amazing and slowly bend your knee , tap your feet .
Now inhale , lift your hips as high as you can lift one leg up to the other side , come back .
Sometimes we really , really need to do some evasion like this .
So the blood can go all around your body and you're gonna feel really , really good after that , go to the head , beautiful inhale and actually engage your abs as much as you can also try to reach your leg a little bit further and so on your bottom knee in order to keep the balance and don't put a lot of pressure underneath .
And three more times each side , two , try to keep your shoulders far away from your ears , lengthen the neck , lessen to the opposite side and back to the center .
Your knees down , gently , shake your head , take a deep breath and hair , deeply , Alex so deeply .
Alright , four arms down , lengthen your legs , open your legs , sit with the pot and inhale and start to bring your hips from left to right and don't have to go so far .
Listen to your body nine .
So your up legs are twisting it seven , six and five , fuck three .
Amazing two and lessen to the opposite side and back to the center .
Right now .
I want to allow your side to lengthen your arms or just give your forearms .
See if it's easier for the wrist .
Now , we're going to speed up the uh move a little bit to spice up and to get more heat and bone here So go to for arm to full plank , not need to chest to the other side as quick as you can .
So let's try to do this in 10 cars .
10 mango drop down .
Well , summer don't hold your breath .
Just keep breathing and three , two and the last one and slowly come , the trio take a deep breath , you know , deeply through your nose and it deeply through your mouth and one more deep breath Alex so deeply , gently shake your hips .
And when you're ready , sit along the met hands behind your hips .
Now , close your elbows towards the back again , for arms down .
If it's more comfortable for the wrist , I need it off the mat and lift your hips off a mat .
Keep your shoulders far away from your ears .
Now , inhale , keep your feet to the center , lengthen one leg and back to the other side and try to do as quick as you can in 10 angles .
Every time you switch .
If you soften your elbows a bit , you're gonna feel it on your upper arms .
You try safe .
Make sure you keep your chin to the chest .
Look to the front .
All right .
And three , two the last time and slowly bring your tips down , hug your knees to your chest gently .
So your hair take a deep breath and deeply , deeply .
I feel sweating already .
I hope you feel the same .
And now slowly hug your hands under the thighs around your spine , lie all the way down , hug your knees to your chest so you can use your hand to support your head any time if it's easier for the neck and switch to the opposite side as quick as you can in 10 cars speed it up .
I mean , in 10 mangles , not 10 cows good .
Keep breathing .
Amazing guys go a little bit further than Rich .
In three , two lessen and slowly bring your head down to the mat .
Arms on your body , lift your legs up , engage your abs , lift your hips off the mat and bring it down .
Need your own breath just even a little bit above the mat also works .
You don't have to go so high .
Just really use your ups to try to lit it up here and press your shoulder blades down .
Amazing and four , three almost done guys too last and slowly bring your feet down , take a deep breath and deeply into your nose so deeply through your mouth .
Now lean on one side to do so bend your bottom knee lengthen your top leg and your inhale , lift your waist up , lift your hips , higher hand behind your head , lift your leg as hard as you can bring it down as quick as you can in 10 wrinkles .
Let's start stabilizer hit .
Only your leg is moving .
Three , two and lessen and slowly bring your hips down .
That's amazing guys .
And now flex the angle , lift your hips up again .
Now lift your leg up just above the hips parallel to the floor .
You can put your hand on hand for more support , bring your leg to the front , come back 10 times 10 angles .
I mean , so for each angle I want to do twice good .
Keep breaking .
Try to keep your leg parallel to the ground if you can .
And three two , kick it up the last one and slowly bring your hips down to the mud when I move to the opposite side .
Oh , it feels amazing today .
Button knee bend , top leg , lift it up and lift your head as high as you can .
So you can use your hand to support your head .
I mean behind your head or hand on hand here up to you .
Now , inhale lid and try to glit as quick as you can into 10 mangles .
Speed it up .
Listen to your own speed .
Listen to your breath .
Don't hold your breath , stabilize the hips .
Amazing guys and four three , two and last one and slowly bring your hips down , flex the ankle , lift your leg parallel to the ground , lift your hips as hard as you can hand on hand to the pot , bring it to the front and bring it back .
10 man .
Let's start .
I feel so good .
I don't have to go all the way and listen to your body , but I wanted to try to go as far as you feel good and you can do this .
And four , I'm trying my best to lift the leg parallel to the ground .
Two , the last one cut and slowly bring your hips down .
Take a deep breath in her deeply ax .
So deeply you can help your knees to your chest and give a little gently shaking for the hips here in her , deeply to your nose , a deeply to your mouth .
And I want my deep breath Alex .
So deeply awesome .
When you're ready , you lay all the way down on your belly .
Now , slide your hands back , lengthen your arm , keep your shoulders far away from your ears , lift your legs up and down as quick as you can to make it more challenging , both arms and legs at the same time and come back , go and try again .
Now this time , try to do it as quick as you can in 10 mango .
Engage your abs .
Don't add your back .
Just try to lid .
Just do the power .
You feel good with the lower back , try chew and less and slowly your toes .
So make a pillow , shake your head gently , inhale .
I deeply and when will do you breathe and deeply awesome .
The next movement have to be honest , I just want to stay here for a little bit longer , but we should try .
So four arms down , keep your shoulders far away from your ears , lift your hips off the mat , tap your feet , come to for arm blank .
So lift it up , one knee bend and switch like we're walking .
So as quick as you can in 10 man , girl again .
Almost done in three two .
The last one , I'm slowly bring your knees down , come to take a deep breath in deeply to her nose and deeply through your mouth and one more deep breath and it's a deeply , gently shake your heels again .
Inhale and exhale .
And I wanted to allow yourself to tuck the feet , lift your hips as high as you can then lift your hips off the match and bring your hips down .
And 10 , 9 , 87 , just like a quick rest for a little bit more challenging .
At the end of the workout , we're almost done .
I'm so proud of you guys .
This is 30 minutes , but it , it's pretty quick for me .
Honestly , I feel amazing .
I feel good and I hope you feel the same way .
Awesome and slowly work your feet a little bit and let's come to on for position for the next challenge right now .
The next movement I wanted to allow yourself to put your forearms down , lengthen your legs , come to full plan for a plan .
Now , this time inhale , lift your head as high as you can and shift your weight to the front .
Now , we can do it slowly .
I actually feel the slower we do , the more challenging it is So just take time and take a deep breath .
So all this movement really focus and shaped her and lit and enough in how and Sue Amazing .
And five more times fuck three , two .
The last one .
Now in this band and the powers take a deep breath , you know , deep into your nose , Alex so deeply through your mouth .
And when you're ready , let , allow yourself to sit along the mat again .
All right .
So now put your hands behind your hips , close your elbows , let your hips off the mat .
Engage your abs , push your chest open , pull the belly button and move your feet a little bit further away .
So that way you can keep your legs parallel to each other and keep your knees at 90 degrees .
Now , in help move your hands backward , bend your elbows more , keep your shoulders far away from your ears more .
Alright , good form .
Lift your legs up .
Now lengthen your legs and bring it back as quick as you can or if you want to make it easier each leg at a time .
So engage your abs .
Now , if you want to make it even more challenging , lengthen and bring your leg to the front .
So just keep breathing here and stabilize your toes off and 10 , nine , it's seven .
Try to open your chest all the time .
Five play with the balance three , two , almost done last one and slowly bring your hip down .
Take a deep breath .
You know , dip into her nose so deeply through your mouth .
More my deep breath , Alex , accidently good .
The last challenge for today , I want to lean back .
What again , lengthen your legs to diagnose .
Now , inhale and slowly bring both legs for the wide open , come back and lit as quick as you can .
10 mingles and start listen to your own speed .
This cutter is quite challenging when you bring your legs low because you're gonna have to use a lot of core strength .
So again , listen to your body .
You don't have to go so fast as long as you can control the movement .
But again , as quick as you can control the movement .
And three 0201 and slowly bend your knees like all the way down on the mat .
You want to do some cool down before we complete the workout .
Great lengthen one leg , flex the ankle , make a little and reverse to the opposite side and then slowly open your eyes , hug your ankles , open your hips , gently shake your hips , take a deep breath and so deeply great .
Now , try to lengthen one leg lengthen and reach straighten their ankle to the opposite side .
Try to open it as wide as you can and slowly ring your fit back to the center , put your feet down , make a little push and then keep your legs parallel to each other .
Tuck your feet , dry your hips all the way up and slowly bring it down , eat your teeth right a time at your bike and then around your spine again .
And last one which come back and slowly bring your heads down , gently , shake your head , take a deep breath , like so deeply and one more deep breath and deeply awesome .
And now I want to leach your legs all the way up , lengthen and flex and extend the angles a couple more times and rotate the angles .
Reverse how you lose your trust and bring your feet down to let your finger reach all the way up a couple more times .
It's so warm today in San Francisco even .
It's just after Thanksgiving get lit and dough and three two , the last one and slowly bring your hands over your head , try to reach on hand and then to the opposite side , come back a couple more times each side .
Last one and slowly bring your hands , reach your hands all the way towards the heels and release .
Keep your shoulders to the neutral again , you know , give it to your nose , Alex so deeply through your mouth .
Now , open your arm to the side and bring both legs to one side .
When your legs are testing , look to the opposite way .
Hold it here for a couple of seconds and to the other side and slowly bring your legs back to the center , gently shake your heels .
Take a deep breath .
I so deeply again , you can close your eyes , feel free to take a nap here .
You have time .
You know , I like it and one more deep breath and slowly open your eyes .
Le everyone like to sit up , bring your hat to one side into the other side .
Back to the center .
Look down and look up back to the center and then rotate the head around your neck and your halfway , halfway in the rivers and one more time and then slowly bring your toss so back to the center and rotate your shoulders full into four directions and reversed .
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Hands on your knees lengthen the spicy to take a deep breath accidently and again , one more time , I so deeply and that's the work art .
Thank you so much for joining me .
I hope you enjoyed it and let me know how you feel after this work out .
And if you have any questions , please let me know .
And if you have a successful story with Moving Mango that you want to share , please feel free to shoot me a text or search through Instagram through Twitter or Facebook or any platform that you can text me .
Just let me know and I'd love to hear your story and I also believe that our community would love to hear your story as well .
So sending you so much love and I'm going to enjoy my day .
Have a great day .
Bye bye .