Tips for being active

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Hi guys, my name's Kayla. I'm an accredited exercise physiologist and today, I'm gonna take you through some dance sequences and some fun moves that you can do at home or anywhere.

Make sure you have lots of space around you and that mum and dad are around to watch over as well.

Okay, let's get started. Okay, guys, let's start with a warmup.

So first off, can we start with a light jog on the spot. Getting your body nice and warm. Pick those feet up. Okay.

Next, feet apart. We're gonna start with a little bit of a bounce. We're gonna roll your shoulders. Get rolling them back.

All right, heading forward, roll forward and back. Okay, now we're gonna start with some isolation.

So we're gonna isolate to our ribs here. We're gonna go side, side, side, side. Shift your shoulders. Hips stay where they are.

Okay, now we're gonna make a square. We're gonna go side, back, side, forward, side, back, side, forward, side, back. One more.

Okay, we're gonna go the other way. Side, back, side, forward, side, back.

A little bit quicker. One more. And relax. Awesome.

Hopefully by now you're feeling nice and warm and we're ready to start with our dance.

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Okay, guys, now we're ready to learn our dance. First move, we're gonna step out to the side. We're gonna take your opposite hand and make a wave. Then you're gonna pull your arm and left back in together.

We're gonna go to the other side as well. Step out, wave, pull in. Try again. So wave, pull in, wave, pull in.

Let's try that with some counts. So we count it in. Five, six, seven, eight.

One, two, pull, three, four, five, six, pull, seven, eight. Awesome work.

Now to learn our next move. We're gonna step to the side. Step, bounce, bounce.

Other leg, step, go bounce, bounce. So when we finish our wave, pull in. We go one, two, three, four.

All right, let's try put those together. Six, seven, and one, two, pull, three, four, five, six, pull, seven, and one, two, three, four.

Awesome, next move, you finish here. Bounce, bounce. You're gonna cross your arms, wait, give us a head. All right, let's try add that in.

So we'll go from our wave. Six, seven, and one, two, pull, three, out, pull in. Bounce, bounce. Pose. Head, wait. Okay, awesome.

And next up is probably the trickiest one of all. We're gonna do a three step.

So we're gonna kick, step, step. Kick, step, step.

So you can see there when I kick, I cross over, step out to the other side. Kick, out.

A little bit quicker. We're gonna go kick, step, step. Kick, step, step.

So from our last move, we'll pose, head, hold. Kick, step, step, kick, step, step.

All right, let's go from the top. We count again. Wave, in, out, together.

Bounce, bounce. Pose, head.

And kick, step, step, kick, step, step. Awesome work guys.

Once we finish that second step, from here, we're gonna make a big circle with our arms.

We scoop. Two, three, together. Feet come all the way back. So big scoop, two, three, four.

Let's go from our pose. So we pose. Head and hold.

Kick, step, step, kick, step, step. Scoop, two, three, four. Awesome.

Shall we try it from the top? All right.

Five, six, seven and one, two, pull, three, four, five, six, go, seven, and one, and yeah. Pose, head.

Hold, kick, step, step, kick, step, step. Scoop, two, three, four. Awesome work, guys, we're almost there. Only a couple moves to go.

Next one. Flicking the shoulder. One, two, three, four. Add a little bit of style, add a little bit of a bend with your knees as well.

One, two, three, four. So this comes after our scoop. Around together, one, two, three, four. All right.

Let's go from our kick, step, step. So we finish here. We hold with our head. Kick, kick. Scoop, two, three, four. One, two, three, four.

Awesome, guys, we are so close.

When you finish your last shoulder, you're gonna take that leg, cross over. Spin, give me your best pose to finish. All right, let's try add that in.

Let's go from our four shoulders. So we go one, two, three, four. Leg across, spin, seven pose. Awesome.

Let's go from those kick, step, steps. The hardest one there. We pose. We head. And kick, kick. Scoop, two, three, four. One, two, three, four, spin and pose.

Great work, guys. Shall we try it all together from the top? No stopping. All right, let's go.

Five, six, seven and.

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Awesome work, guys. Well done. Let's cool our bodies down with a bit of a stretch.

Taking your arm across your chest, pulling it in and stretching out your shoulders.

All right, now let's swap sides. Other arm, pulling it in. Great work.

All right, let's stretch out our hips a bit. Take those feet wise, squatting down and you should feel a bit of a stretch through your hips. Holding it here.

All right, let's take a seat on the ground. Stretching out those legs, one leg at a time. Sit up nice and tall. Deep breath in. And reaching forward for your toe. Holding it here.

Good, other leg, swapping sides, up tall. Breathe in, lean forward. And reach for the toe. If you can't reach all the way to your toes, feel free to stop on your leg as well. You may feel some pulling through the back of the thigh and that's completely normal.

Awesome work. Making your way back to standing.

Stretching over. Other side.

Well done, guys. Thank you so much for joining me today and learning my dance. We can't wait to see you next time.

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