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INTRO

1:54

FULL BODY LOW IMPACT workout

10:57

OUTRO

FULL BODY LOW IMPACT workout for BEGINNERS with ballerina Maria Khoreva - I wanted to finally create a workout suitable for beginners or for someone who needs to slowly go back in shape after skipping or even for someone dealing with an injury (which is currently my situation)

For this video - FULL BODY LOW IMPACT workout for BEGINNERS with ballerina Maria Khoreva - I wanted to finally create a workout suitable for beginners or for someone who needs to slowly go back in shape after skipping or even for someone dealing with an injury (which is currently my situation)

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FULL BODY workout

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workout for beginners

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ballet workout for beginners at home

maria khoreva

khoreva

мария хорева

хорева

00:00:00

hello my beautiful friends my name is

00:00:02

mario and welcome back to my youtube

00:00:04

channel i'm so excited to be filming the

00:00:07

workouts again but

00:00:09

today we are doing a 10 minute quite

00:00:11

easy workout for beginners it's going to

00:00:14

be a full body workout and it's going to

00:00:16

be a combination of all of my favorite

00:00:20

easy versions of my favorite full body

00:00:23

exercises so currently i cannot put a

00:00:26

lot of pressure on my legs and that's

00:00:28

why the idea of filming the series of

00:00:30

these low impact workouts came into my

00:00:33

mind so

00:00:34

hopefully this workout is going to be

00:00:36

pretty easy and fun so without further

00:00:39

ado let's get into the exercises that

00:00:41

we're going to be doing

00:00:42

today

00:00:44

so today we are starting with the

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traditional bridges nice and easy

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then we are progressing into the

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crunches

00:00:58

then we're doing side crunches on our

00:01:01

right side

00:01:04

then side crunches on the left side

00:01:12

single leg drops

00:01:14

is the exercise that we're doing next

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then we're doing chest lifts with this

00:01:22

weird

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side elbows i don't know it looks

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looking like some sort of an insect then

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we're doing knee tuck crunches with

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supporting hands

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front leg lift on the right leg

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front leg lift on the left leg

00:01:47

and alternating back leg lifts

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in a null force position

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so let's start here with the traditional

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bridges we're doing 40 seconds on and 10

00:02:00

seconds 15 seconds break in between

00:02:03

actually and also i tried this new

00:02:06

experiment for you guys i tried creating

00:02:08

a playlist suitable for this workout so

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i always work out with the music and i

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feel like it motivates me so much so i

00:02:17

decided to try this time to create a

00:02:19

playlist for you and i will put it in

00:02:21

the first comment underneath this video

00:02:23

and also in the description box and feel

00:02:26

free to check it out and listen to this

00:02:27

music

00:02:29

along with doing this workout so we are

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almost done with our bridges

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we have 15 seconds break and the next

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exercise is going to be traditional

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crunches so put those arms behind your

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head

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and just start crunching

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in three two one

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and go

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so it's very important to keep your

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elbows to the side here and to not

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really support your head that much with

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your hands so the arms should be

00:03:03

not in that much of a connection with

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your head and try to squeeze your abs

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every time and also pull the belly

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button in towards your spine towards the

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mat

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to make your belly look flatter

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potentially and don't forget to breathe

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exhale on the way up and inhale on the

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way down

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i always say that the form the shape is

00:03:29

much more important than the quantity of

00:03:30

the exercises

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so we are done with the crunches and now

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roll over to your left side we are doing

00:03:37

the side crunches so you're going to be

00:03:39

supporting yourself with your right arm

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and crunching both legs and the other

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arm up

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so it's going to be targeting those

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obliques

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don't forget to stretch your knees and

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stretch your toes to get a bonus workout

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on your legs as well so

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always try engaging all of the muscles

00:04:00

in your body it's gonna make the workout

00:04:03

that much more effective

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and give it a tiny little squeeze at the

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top of the range of motion every time

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and the right arm is actually here just

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to support you not to push the body up

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okay almost done with this interval

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go ahead and rest

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and roll over to the other side so we're

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gonna be laying on our right

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side supporting yourselves

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with the left arm

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and crunching

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okay start it up

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straight legs straight line in your body

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and just crunching the oblique

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i'm also trying to engage my abs during

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this exercise as well

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so always keeping that belly flat

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okay very good guys keep going

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a little bit left

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okay and rest and now roll over to your

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back

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to continue with single leg drops

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legs

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high

00:05:36

and just drop one leg at a time i'm

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doing a first ballet position in my arms

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to just incorporate a little bit of a

00:05:45

arm thing into this workout

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or you can actually put the arms behind

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your head and lift your head a little

00:05:52

bit as well

00:05:54

to add intensity to this workout

00:06:01

choose the version that you prefer

00:06:07

and stretch your knees and point your

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toes

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okay keep going almost done here

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okay

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very nice guys

00:06:20

now roll over to your stomach

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we are doing chest lifts next

00:06:27

so this is the weird insect exercise i

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don't know why this is looking so weird

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when i'm doing it but i am trying to

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keep my elbows to the side to the side

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and a little bit to the back because i

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feel like in ballets it is always

00:06:41

important to keep your elbows to the

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side or you can see here i'm doing the

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alternative version

00:06:47

of

00:06:48

doing the third belly position in my

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arms which is going to be making this

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exercise a little bit more difficult

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so again choose your version

00:07:00

but nice and controlled movement

00:07:05

five seconds left very nice

00:07:12

okay good guys 15 seconds break and we

00:07:14

are going to be doing the

00:07:16

knee tuck crunches with hands supporting

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you so put your hands behind yourself

00:07:21

sit on your tailbone

00:07:24

and get ready

00:07:28

to just go in with the knees and go out

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a little bit

00:07:34

to form a v-shape a very shallow v

00:07:37

[Music]

00:07:39

try to control your movements all the

00:07:42

time

00:07:47

and stretch your legs every time that

00:07:49

you are going out

00:07:52

good

00:07:54

10 seconds left now

00:08:02

keep smiling

00:08:07

and we are done

00:08:09

now we are doing the front leg lifts on

00:08:11

the right leg and then on the left leg

00:08:15

so i'm crossing my legs into like an

00:08:17

improvised fifth belly position

00:08:19

and i'm turning both of my legs out

00:08:23

and i'm just lifting the leg up with

00:08:26

control so i am able to stop at

00:08:30

any point of the movement i'm showing

00:08:31

you right here that you should try

00:08:34

keeping your knees straight

00:08:36

and also keeping the arch

00:08:39

stretched and keeping the

00:08:42

toes pointed

00:08:47

try keeping the turn out as well

00:08:51

10 seconds left very nice guys

00:09:01

now go ahead and rest

00:09:03

i also tried showing you that you should

00:09:05

keep your abs engaged as well we're

00:09:08

doing the same exercise on the left side

00:09:10

now

00:09:12

so it's always these easy exercises

00:09:15

they just seem easy but if you put a lot

00:09:18

of

00:09:19

intention into it if you work against

00:09:22

yourself

00:09:24

if you engage all of your muscles

00:09:28

it really

00:09:29

can work a lot of it it really can

00:09:32

make it count you know

00:09:36

so again with control with turnout

00:09:39

really nice we're almost done with the

00:09:41

workout

00:09:57

okay good and now transfer into a null

00:10:01

force position for alternating back leg

00:10:03

lifts

00:10:12

okay so

00:10:14

keep your shoulders

00:10:16

not drooping you know keep your

00:10:18

shoulders stable and strong

00:10:23

keep your square position in your hips

00:10:26

and shoulders

00:10:27

try not to wiggle with your back

00:10:32

try to keep the body parallel to the

00:10:34

ground at all times

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and engage the butt muscles

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and leave the straight leg every time

00:10:48

good guys almost done

00:10:54

and that is it

00:10:57

and so that's it guys that's a workout i

00:11:00

think it's a great way to start toning

00:11:03

out for a long break or after being sick

00:11:05

or whatever so or if you're just

00:11:08

starting as i said earlier so try doing

00:11:11

this workout consistently for a few days

00:11:13

or you can repeat it twice actually if

00:11:16

you'd like and see

00:11:18

if it gets

00:11:19

easy very easy for you then look forward

00:11:22

for the next videos in my channel but i

00:11:25

will be doing kind of the same idea of

00:11:27

the workout but getting every exercise

00:11:31

harder and harder so i will be doing

00:11:33

three levels of this workout and i'm

00:11:35

really excited and looking forward for

00:11:37

the new videos so thanks so much for

00:11:40

training together with me and subscribe

00:11:42

to my channel if you're not subscribed

00:11:44

already to see more

00:11:45

videos workout and belly related and

00:11:48

give this video a thumbs up if you

00:11:50

enjoyed watching it and thanks so much

00:11:52

for watching and i'll see you in the

00:11:53

next videos bye bye guys

Description:

For this video - FULL BODY LOW IMPACT workout for BEGINNERS with ballerina Maria Khoreva - I wanted to finally create a workout suitable for beginners or for someone who needs to slowly go back in shape after skipping or even for someone dealing with an injury (which is currently my situation). This routine consists of 10 exercises that are going to be very gently targeting all the muscle groups and I would go ahead and say that it is a very "safe" workout, however judge for yourself and consult a physician before doing any of it. I am also going to publish the INTERMEDIATE and ADVANCED levels of this workout soon on this channel so if the exercises seem too easy please look forward to those! https://www.youtube.com/playlist?list=PLDIRxBanTTjehDfeinjdyzofzPsjniUZx 00:00 INTRO 01:54 FULL BODY LOW IMPACT workout 10:57 OUTRO DONATE if you want https://www.paypal.com/paypalme/MARIAKHOREVA These videos would not have been possible without the great company Nike, whose clothes and sneakers I do all my workouts in. https://www.nike.com/ https://www.youtube.com/user/nike https://www.facebook.com/unsupportedbrowser https://www.facebook.com/unsupportedbrowser https://mariakhoreva.com/ https://www.facebook.com/unsupportedbrowser https://www.youtube.com/mariakhoreva https://en.wikipedia.org/wiki/Maria_Khoreva https://www.mariinsky.ru/en/company/ballet/soloists/first_soloists/dancers1/khoreva1/

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