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Guided Workout with MK

In this 30 minute workout, MK will guide you through a series of pilates-inspired movements to work and tone all the major muscle groups. Heart-pumping cardio will be mixed in throughout, so you’re sure to leave feeling strong and sweaty. 

Warm Up

Song 1

Song 1 Honey Stretching

Begin to gently wake up your body with some light stretching. Reach your arms up overhead to open up the sides of the body. Roll your wrists and ankles. Use this time to get your blood flowing and your body warm. 

Plank Walk Outs

Song 2

Song 2 Always Be My Baby Plank Walk Outs

Inhale through your nose and lift your arms towards the sky. Exhale through your mouth and bend at the hips. Walk your hands out to a plank position. Hold the plank for a breath, and then send your hips up and back to a downward dog. Walk your hands back to a forward fold, and roll up to stand. Repeat. As the song progresses, experiment with different variations such as adding a push up, or tapping hands to opposite shoulders from your plank. 

Squats

Song 3      

Song3 Oops I Did It Again Squats

       

Bring your feet to hip width apart. Bend your knees and send your booty straight back. Stand back up and squeeze your glutes at the top. At each chorus, add in knee lifts. Squat down, and as you come back up alternate lifting each knee towards your chest.

Cardio Burst

Song 4

Song4 Jealous Cardio

Plant your left foot and step your right foot back into a lunge. Drive your right knee in towards your chest eight times. Plant your feet next to each other and do eight ski squat jumps; jumping into the air, squatting down, and driving your arms behind you and your chest forward each time you land. Repeat on the right side. When you hear the beat drop, do eight jumping jacks followed by eight punches on each side. Repeat the entire set. 

Glute Bridges

Song 5

Song5 Lip Gloss Glute Bridges

Lie on your back with your knees bent and feet flat on the floor. Keep your arms at your sides with palms facing down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Lower back down and repeat. At every chorus, keep your hips lifted and do small pulses up and down.

Crunches

Song 6 

Song6 Motivation Abs

Stay on your back with knees planted and feet flat on the floor. Place your hands behind your head. Lift your shoulder blades up off the ground and draw your left elbow towards your right knee. Lower back down. Lift your shoulder blades up and crunch towards the center. Lower back down. Lift your shoulder blades off the ground and draw your right elbow towards your left knee. Repeat. 

Pushups 

Song 7

Song7 Kill The Lights PushUps

Come into a plank position, either on your feet or on your knees. Exhale as your lower your body down, angling your elbows back at a 45 degree angle. Press back up and repeat. When the beat drops, come to a standing position and move your body in any way that feels good to you.

Cooldown

Song 8

Song8 Sun Comes Up Savasana

Lie down on your back with your legs out in front of you and your arms alongside you. Take the next few moments to notice your breath and send some intentional gratitude to every part of your body. Breathe and relax. 

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