Diamond dallas page yoga download

DDP Yoga Beginner Beginner Workout Preview

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hey everyone is Stevie Richards and in

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today’s video I just want to give you an

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overview of what we do in the beginner

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beginner class here at the DDP yoga

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Performance Center there’s a lot of

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people to walk into my Tuesday and

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Thursday night classes of 5:30 p.m. and

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very nervous they have a lot of

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anxieties anybody really probably will I

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would have had to go into a brand new

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workout not knowing what to do and not

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knowing what the instructors like so

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today is kind of a primer just to show

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you what that’s about so you can see it

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right here on YouTube now when you walk

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into the class you have a better idea of

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just how much fun it is and how anybody

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can really do this workout so you can

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see here I got the heart rate monitor

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out there and yes it says steamy that is

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a nickname that I’ve been given by a few

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of the people here at the Performance

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Center so figure what the hell put it up

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there so this is all about modifications

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in the beginner beginner class is all

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modifications you can challenge yourself

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in each and every workout here or you

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can modify every workout that I teach

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here at the Performance Center bud this

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is strictly more of an instructional

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class the people do burn anywhere from

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three to six hundred calories sometimes

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in this class so the heart rate monitor

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is another thing we hook everybody up

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the heart rate monitors so to keep

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everybody as safe as possible and also

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at the end when you send many calories

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you burn at the end of the workout it’s

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a really cool feeling and people are

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really shocked and how many calories

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they can burn just even in the beginner

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beginner class so I’m gonna have to

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start think here on the iPad go down to

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the mat we’re gonna do some breathing so

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gonna be a position called pin fall

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you’re gonna have your feet hip distance

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apart knees pointing towards the ceiling

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if you have lower back issues grab your

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hamstring thing carefully lay back onto

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the mat now we’re going to do some

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breathing so put your hands on your

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belly take a deep belly breath in and

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really fill your belly up flair now as

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you exhale pull your belly back towards

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your spine deep breath

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exhale pull your belly back towards your

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spine okay before the next count you’re

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going to take a deep breath I’m going to

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tell you to hold it then I’m going to

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say exhale count back so you at home and

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everybody who’s in the class counts back

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as loud as they can three two one so

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hands back on the belly deep belly

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breath in hold it

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exhale count back three two one and

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you’re pulling your belly back towards

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your spine after exhaling hands back on

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your belly now it’s going to be three

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two two deep breath exhale count up

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three two – good job some people say

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three two one I mess it up sometimes –

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now it’s gonna be three – three deep

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belly breath in exhale count back three

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two three good job alright now we’re

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gonna try five count five four three two

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one deep breath really fill your belly

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up flare now exhale count back five four

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three two one great job

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alright come up off your back carefully

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come around to your knees put your hands

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out in front of you and try to sit back

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towards your heels

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in the safety zone now if you can’t do

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that there’s a modification even for

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this just drop your forearms still try

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to lay your head on the mat try to push

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your butt back towards your heels but

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don’t force it because we haven’t even

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started warming up yet so this is the

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modification but if you can just reach

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out with your hands and then sit back

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towards your heels

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okay come up hands underneath your

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shoulders your fingers are spread wide

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look right between your hands your knees

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are going to be hip distance apart the

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tops of your feet are going to be flat

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this position is called table now inhale

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roll your shoulders back drop your belly

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to the mat Kat lift now exhale drop your

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head arch your back cat arch inhale cat

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lift exhale cat arch come back to

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neutral now come up hands off the mat

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shoulders over your hips so we’re going

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to get to our feet and start doing

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some dynamic resistance but before do

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that I want to demonstrate one of the

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modifications so we can get to our feed

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so throughout the course of the workout

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we’ll put you in a position called Down

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Dog it looks like this this is a Down

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Dog now most people will inhale and lift

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their left or the right foot in the sky

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three-legged dog but I’ll tell everybody

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or drop to your knees with me to modify

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this is where it starts right here now

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curl your toes in the back make sure the

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toes are curled alright so now to sweep

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your left leg forward just a reminder

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throughout the workouts I’m mirroring

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you so your left is my right and the

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opposite of the opposite that was a

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little inception type deal right there

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so alright so you want the knee over the

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ankle keep the toes curled in the back

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and just a reminder you can do the

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entire workout from a knee you can do

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everything right here you don’t have to

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come up off the mat but if you want to

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engage your hands see my heart rates up

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to 104 from engaging my muscles even

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right now alright keep the toes curled

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in the back and then just push up into a

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supported lunge and then just step up to

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the front of your mat very easy so we

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also have a chair here something to

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demonstrate a chair modification in a

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second but first thing we’re going to do

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is do ignition so we’re going to gauge

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the lower half engage the upper half the

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trick is to keep the opposite half that

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you’re not working engaged while you’re

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working it so say you’re doing the

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opĂ©ra half keep the water half you’re

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doing lower half keep the upper half

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engaged it takes practice and focus so

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be patient alright so step up on your

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mat feet hip-distance apart your feet

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are always going to be hip distance

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apart unless I tell you bring them

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together or toes the knees out for a

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squat position that’s when we’re going

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to use the chair modification but for

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now slightly bend your knees and just

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flex your quads just slightly bend them

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now pick your toes up put them on to the

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mat then curl them into the mat you

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should feel it in your calves now now

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try to bring your legs together but keep

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your feet right where they’re at a thing

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I like to really point out in stress do

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not lock these knees out keep them

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slightly bent if you ever done a leg

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press you don’t lock your knees out you

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keep a slightly bent and flex your quads

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so now tuck your tailbone squeeze your

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glutes what the hell does that mean for

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the guys just lock everything from the

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waist down that’s the only way I can so

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right now lock everything from the waist

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down keep your toes curled in the mat

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make two fists flex your quads flex your

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glutes reach out grab the ball spread

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your fingers wide another thing I like

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to do some people reach out flex that

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tricep come out here flex your lad I

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flex everything so I never put any

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impact on my joints so now we’re going

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to take a deep breath gonna go back to

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countin exhale count back five four

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three two one

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curl your toes flex your quads flex your

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glutes counting on five four three two

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two deep breath exhale count up five

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four three two two inhale up the

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touchdown get that length now exhale

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come down the diamond cutter thumb and

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index fingers together a little trick

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here put your fingers together like this

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and spread your pinkies away from each

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other just like that

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engage your triceps I even engage my lat

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here inhale come up lean back just a

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little bit protect your back arms out to

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itse clench your fists exhale get strong

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already over six minutes in in L

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attention

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so does that chest out spread your

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fingers wide don’t shrug try to bring

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your hands closer to the floor at ease

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good let’s go right into it now flex

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your quads flex your glutes reach out

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grab the ball inhale up a touchdown

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exhale down the diamond cutter inhale

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wena back protect your back arms out to

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itse clench your fists flex your muscles

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exhale get strong rolling the shoulders

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in in L 10 shut C that’s stretch I get

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their shoulders back chest out at ease

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now bring your feet together same thing

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though flex your quads flex your glutes

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reach out grab the ball remember I’m I’m

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down mirroring you inhale up touch down

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now I exhale drop the right scrape the

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left touch down side bends there’s a

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modification for this to can’t right

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here you have shoulder and neck issues

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which I’ve been known to have in my

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career do that but if you want to also

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you can look up at your hand or look

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straight ahead at me your choice inhale

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reach exhale opposite side I’m really

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open up I’m gonna just warm it up though

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so don’t force it

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inhale reach feet up this one’s apart

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exhale down to diamond cutter

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remember filming index fingers together

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spread your fingers wide inhale lean

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back protect your back arms afterwards

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he likes your fists

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exhale gets from in L tension at ease

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get some water remember to stay hydrated

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throughout the workout even in the

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beginner beginner workout bring a lots

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of water stay hydrated saying so you

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have to refill it and so it’s there for

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I don’t know if I’m allowed to do that

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but I tell people to do it anyway

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nerd ask forgiveness and permission

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right tell Dallas okay so now what we’re

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going to do is we’re going to go into a

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squat position modification without the

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chair modification with the chair but

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even before we do that we’re going to

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lengthen our spine solve the chair back

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here so what I want everybody to do it

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always starts out step up on the front

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of your mat feet hip-distance apart

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flex your quads hit them flex your

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glutes reach out grab the ball inhale up

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to touch down

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exhale huddle up position now I want

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your hands on your knees on top of your

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knees down down here on top of your

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knees grip around there then inhale bent

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legged bar back your chin is down spine

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is long keep your elbows in flex your

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triceps try to push your head towards

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the screen you’re trying to lengthen

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that spine exhale fold forward hands on

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your knees inhale bent legged barback

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remember chin down spine long you’ll

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hear that a hundred times throughout the

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workout here exhale fold forward in

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order to tuck your chin let your head

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hang now inhale stiff-legged bar back

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flex your quads off your kneecaps look

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over that cliff same thing engage those

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triceps try to push your spine long

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exhale fold forward my silly accident

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went in there for a second its spine

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inhale stiff-legged bar back again flex

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those quads exhale fold forward inhale

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roll it up in a touchdown reach up now

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exhale down the diamond cutters see the

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pattern starting inhale lean it back

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protects your back arms out to a tee

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clench your fists exhale get strong it

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out that shouldn’t

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Addie’s take a quick drink of water one

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or two not bad my heart rate is really

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tough to get up there but for me to be

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right on the borderline between zone 1

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and zone 2 is good right now and it’s

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just all modifications

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my back is starting to loosen up start

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to feel better already okay so now we’re

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going to go in a squat position going to

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show you the modification without the

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chair then with the chair so what do we

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do step up on the front of your mat feet

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hip-distance apart

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flex your quads hit them flex your

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glutes reach out grab the ball I’m like

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112 right now inhale up the touchdown

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now exhale come back in that huddle up

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position now hands on your knees inhale

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bent like a barback we’re going to do

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one here just to lengthen before we go

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exhale fold forward come back up to a

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huddle in position now chosing these out

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this is the modification without the

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chair I spread my feet wider it’s a

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little easier if your heels are closer

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to your butt it’s more challenging fine

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no pun intended

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but I’m going to go on to the chair now

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if you can use the chair for the entire

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workout and be right here everything

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touch down side bends everything can be

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done right from the chair so we’re going

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to do is inhale roll your shoulders back

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put your back right on the back seat of

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the chair

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exhale fold forward just let your hands

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hang or just bring yourself down there

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inhale exhale inhale exhale good now put

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your hands on your knees this is the

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modification to squat up three count

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squat

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it’ll come up three two one keep your

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knees bent at the top deep breath exhale

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squat up three two one inhale reach

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let’s do another one

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exhale bring it around inhale hand the

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fist diamond cutter squat drop sit in

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the chair fold forward now it’s gonna be

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three to two deep breath exhale squat up

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three to two good job now in the chair

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just step up a little bit reach up

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now toes and knees in fold forward

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inhale roll it up in the touchdown

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exhale down the diamond cutter inhale

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00:12:57,440 –> 00:13:00,260
lean it back protect your back arms out

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to a tee let your fist exhale get strong

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you know that shouldn’t

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Addie’s good job

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so that’s just a little primer it’s not

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00:13:11,390 –> 00:13:13,399
12 minutes 12 a half minutes I burnt 89

340
00:13:13,399 –> 00:13:14,540
calories you probably burned a little

341
00:13:14,540 –> 00:13:16,100
bit more if it’s the first time doing it

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00:13:16,100 –> 00:13:18,350
anxiety nervousness your heart rate to

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go up a little bit more so just keep

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that in mind you can do this this is the

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first 1012 minutes of the beginner

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00:13:26,060 –> 00:13:28,519
beginner workout it never changes so

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00:13:28,519 –> 00:13:29,839
this is what you’re going to get there

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00:13:29,839 –> 00:13:31,250
might be some bad jokes thrown in there

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00:13:31,250 –> 00:13:33,670
as an effect but probably will be but

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essentially that’s the workout so after

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that we have push-ups with modifications

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you can use one of these pads a blanket

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00:13:40,220 –> 00:13:42,320
iPad on the floor if you have bad knees

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00:13:42,320 –> 00:13:44,800
we have a ton of stuff here for that so

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00:13:44,800 –> 00:13:47,300
that’s not in and how for these

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00:13:47,300 –> 00:13:50,000
certified instructors out there I we do

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have the beginner beginner workout and

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we’re going to be playing out other

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00:13:52,279 –> 00:13:54,649
videos to help you to give you more

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00:13:54,649 –> 00:13:56,089
instructions so you can help more people

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00:13:56,089 –> 00:13:58,100
and hopefully will plan on supporting

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00:13:58,100 –> 00:14:00,410
the certified instructors much more in

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00:14:00,410 –> 00:14:02,600
the future so you have a question email

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00:14:02,600 –> 00:14:03,290
me directly

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00:14:03,290 –> 00:14:06,019
Stevie at DDP yoga comm also Stevie at

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Stevie Richards online.com or even go to

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00:14:07,820 –> 00:14:09,829
Stevie Richards online.com and check out

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00:14:09,829 –> 00:14:11,630
some my other free videos but if you’re

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00:14:11,630 –> 00:14:14,089
coming here this is essentially the

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00:14:14,089 –> 00:14:16,160
first step it’s really getting

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00:14:16,160 –> 00:14:17,690
comfortable to work out our beginner

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00:14:17,690 –> 00:14:19,550
beginner classes are really awesome and

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if you’re a regular you’re more than

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welcome to come it’s not just for

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beginners we have a lot of people to

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take all the classes here and still come

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00:14:25,699 –> 00:14:26,810
to beginner beginner and it’s very

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00:14:26,810 –> 00:14:30,079
humbling and and flattering that people

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00:14:30,079 –> 00:14:32,959
trust me it’s an either gateway into

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00:14:32,959 –> 00:14:35,029
doing the DDP yoga workout so alright

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take care of any questions like I said

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00:14:36,380 –> 00:14:39,160
email me follow me @bw Stevie on Twitter

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00:14:39,160 –> 00:14:41,600
instigates Instagram at Stevie Richards

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00:14:41,600 –> 00:14:45,079
and please just you know it’s not that

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00:14:45,079 –> 00:14:46,699
difficult see anybody can do this

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00:14:46,699 –> 00:14:48,589
workout all fitness levels all ages

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doesn’t matter if you use a chair

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doesn’t matter if you don’t need that

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everybody can do this workout just if

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I’m going to leave you with a thing just

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remember that out of anything from this

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00:14:56,300 –> 00:14:58,310
video okay see you guys thank you very

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00:14:58,310 –> 00:14:59,990
much

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00:14:59,990 –> 00:00:00,000
you

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