all right welcome to your bioenergetic fitness workout that means we’re going to be working out our organization but too our energy so use in general so good for your energy raisings your mood clears your memory what we’re gonna do after our young use a little bit of Yin or Qi Gong relaxation to calm down so our workout it’s not gonna be too hard this is gonna be the perfect thing to only jump into if you haven’t been you know exercising a ton it’s gonna be based on a little bit of kung-fu a little bit of shaolin chi gong to kind of precisely get things moving exertion your cardio and your strength a little bit okay so precisely to start time shake out your appendages and legs and make sure you have enough space around you we’re gonna be doing a little bit of kickings perforates so you just wanted to not have people right next to you okay so let’s just start with warming up the body we’re gonna just delivering our hands up drop down in back hands up down and back this one’s called the shoot so simply use it to start to get the blood moving you breath as you come up exhale down you can see I’m bouncing my knees[ Music] delightful little ricochet and legs[ Music] get along with for low-pitched back aching tightening the low-toned back muscles good slowed down relax make your hoof out a little wider we’re gonna perceive horse stance bring your palms one over the other limbs straight out in front your toes are a little turned out I’m going to drop the trendies down and up down and pre speedily to get your legs nice and warm and I came out here to this beautiful beach to shoot some tightening Qigong healing programs and I’m freezing in this wind so we’re doing a fitness program instead right now this is based on shaolin kung fu’ they’re very popular within Qigong and kung fu this course Nats learning the superpower and fortitude heat in the legs so to be very good for your Chi your health overall strength good loosen turn your toes forward and just extend down so each of our sort of young workouts is gonna be interspersed a little Yin a little bit of stretch relaxation so just take a deep breath now come back to the center good and you make your hands on your left leg I need a little even wider stance now we drop down come up entrusts to the right leg sink down come up this one’s a little strength and a little stretch so you strengthen this leg stretch under now so just come down I’m just as low-toned as you need to get that stretch don’t go any lower – don’t pull anything but now for a little challenge if you looks just like you lent the arms so just like a chick flapping its backstages I use your wheeze evaporate down inhale up[ Music] good we’re gonna come to one side and stand up for the center other side we prop get your kungfu face on up to the center bring your feet back in shake out your legs very nice next one we’re gonna do is Crescent kicks I’m gonna step back with the left foot so you could mirror me gonna have your hands up getting ready for a little kung fu battle now your left foot is gonna sweep across up and over so Crescent kick is like you’re trying to knock with the outside edge of your foot it’s like a karate chop with your hoof let me switch feet so the back paw comes across oblique up and over spanned up and over now we’re gonna start to swap hoof each time so we sweep switch the feet move substitution the hoof clean approach the hoof see how fast you can go you don’t have to go as fast as me we’ll only try[ Music] we’re going to open the trendies to enhance its trendies starting the hip flexor try to keep your hands up when the paw comes down it shores behind hoof comes down lands will hi imagine like you’re trying to kick an apple off the top of somebody’s front good core exercising to do one more better lack unfold it out or shake it out now we’re gonna stretch those trendy flexors so find a long lunge here one foot back one hoof forward the back end is up you try to find a stretching on the front of the trendy of that leg that’s going back so if you don’t feel a extend perhap capsize it down fold the hips back and again we’re gonna fly like a bird so flap your wings straightened the legs open the wing trendies come down and find the extend so we come out of the stretch into the stretch exhale out inhale in two deep sighs[ Music] drink the valence good well do one more hold it down now bring your appendages up elevator your dresser to the sky feel free if you’re new to this and this is hard hold on to something as you do this then we’re gonna straighten that figurehead leg pull over the breast leg announced pyramid pose and yoga your legs are at the pyramid take a deep breath now extend again you can be holding on to something if you need something under your hands they’ll impounded you higher I can’t see even beyond your shin now let’s generating it up and turn it around so other leg is back we open our wings come down to the stretch can you want that stretch on the breast of the hip so tilt the hips back if you need to straighten the legs passes come down open the arms sink turn the arms inhale open the wings evaporate fold the backstages try to find that stretch really good if you have pain in the hips or lower back open up these muscles[ Music] come down hold limbs up promote your dresser[ Music] hard in the wind and we’re gonna straighten the figurehead leg fold again hands can be on the floor on an objective or on your shin I’ll look to that stretching under the hamstring bring it back up be it in shake it out all right good yeah one for the upper form little punching I’m gonna make our paw wide again this one we’re gonna open up with a block it’s a big wide broom then we’re the paw that’s blocking is gonna make a fist pull back on the other hand punches then that hand opens comes across we turn our stance wrap around make a fist pull back by your waist other side swipes positioned sweet pull back punch open expanse pull back punch scope perforate real difficult all the sand I hope you’re standing on something better we’re gonna start to pick up the move[ Music][ Music] who’s your gulp[ Music] I’m gonna go to Australia at this charge[ Music] two more each side and tighten bring your feet in hoof together legs straight slide down stretch it out a couple penetrating breaths now use your exhales to unwind[ Music] good rotation it up shake out your legs very good alright let’s just open up our Chi a little bit knock on your chest go up and down take a deep breath in sigh out your cavity just gonna open up the flow of energy through all our tissues following the elevations now you can slap down the inside of the weapon slap up the outside down the inside up the outside so the hard part is over now we’re just gonna work our vigour traversed down the inside of the appendage up the outside down the inside up the outside open the flow of energy following the acupuncture channels you gotta come around to your low-pitched back and then down the back of the legs up the inside of the legs in various regions of the hips stay on the back of the legs up the inside down the back one more time good knock on your trendy pucker with fists knock on your belly flex your abdomen a little bit right over the bellybutton like you’re beating a container you’ve tightened the drum scalp hitting the drum this is just to wake up all your parts get loosened interlace your paws breath reach up exhale float out to the sides inhale reach up exhale float out to the sides it’s nice long tightening gulps calming the nervous system building the defraud[ Music] good one more time good now float your hands out to the sides and down it’s a shoulder elevation inhale up breath down this one get a little more fluid we’re like a bird flying a little wave that rules our backbone up from the paw hips spine and arms hinder depth breathers allay your intensity and then bring it in to the monk view the Pearl one hand on top of the other touch the tips-off of the thumbs we hold that merely below the naval paw or square under the shoulders knees soft make a few deep breathers your elbows float away from the ribs I just imagine like a bead of white-hot light-headed is abbreviating at your lower abdomen this below and behind your bellybutton in the centre for human rights of your person this represents a battery of vitality and power it’s a couple more penetrating breaths in this standing meditation take a big breath in and a sigh liberation good alright it’s a nice speedy internal and outer workout a little cardio little backbone little flexibility a little chi a little meditation so to be expected that has you feeling good keep it up hey if you learnt this video helpful you can head on over to nickel AFRICOM also you can help support the channel by tendency agreeing those are all the things right explaining and that’ll help us keep producing all this cool free content for you alright thanks so much Nick shrieks recom

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