Sebastian Brosche · 16 min · 1,137 words
A short but brutal full-body conditioning class. No counting reps, just combined movements to gas you everywhere, grappler-style.
Welcome to this class called Killing Me Softly. It's gonna be a class that feels hard to complete, but we're not gonna do it the classic fitness way of just doing 10 reps or 15 reps. We're gonna combine everything so that we get tired everywhere. It's gonna be a short class, but you're gonna get a lot done in no time.
Let's start in Down Dog. Take five breaths, move your hips. Move forward into Plank and turn your fingers backwards. Drop your hips and then come back to Down Dog without turning your fingers.
That's impossible, but try. Forward to a Back Bend and then lean back. Ah, side. Again.
And one more. Come down to your forearms. Hold for 10 breaths. Static or moving, your choice.
Two more breaths. Hips down, left arm back. Grab the ankle and lift. So lift the left leg as high as you can.
Hold. Right arm forward, and then lift your left leg as high as you can. Hold. Right arm forward, three, two, one.
Right arm out to the side. Flip over so that you're laying sideways. Keep holding onto your left foot, stretching the shoulder and the hips. Switching sides.
Grab the right ankle, lift up. Left arm forward, three, two, one. And then lift your right leg up. Forward, three, two, one.
Arm out to the side, roll over. Belly twist, foot grab. Back to center, do five pushups, wide or narrow hands, your choice. One, two, three, four, five.
Back to down dog, walk it out. Right leg out. Don't bend the leg, just open the leg sideways so that the right leg is crossing behind your hip and you can see the foot under your armpit. Keep both legs straight.
And then bring the straight leg to your elbow and do a pushup. Two more times. Right leg out behind you, stretch sideways. And then leg to the outside, do a pushup.
One more. And do one more pushup. And then foot to the outside, elbow down, right arm up. Deep lizard twist.
If you want, you can slide the hand behind you so that the wrist is resting on your left hip. And then stepping back, down dog. Same thing, second side. Left leg open, straight legs.
Look at your foot under your armpit. And then back to down dog. And then back to down dog. And then back to down dog.
And then back to down dog. And then back to down dog. And then back to down dog. And then do a pushup with a straight leg on your elbow.
Two more. And one more. Nice, sit on your shins. Fingers behind your back.
Nice. Sit on your shins. Fingers behind your back. Stretch the shoulders.
Back bend. Nice. Down dog into turbo dog. So elbows bent.
Hover the elbows. And from here shoot into a low push up. Down to the belly. Bend the left knee.
Sit up sideways. So now you are sitting in a side plank basically. And then arm overhead. Push the legs down into the ground a lot.
So your hips are lifting up up up. And from here, coming back to down dog. Bend your elbows for turbo dog. 3, 2, 1.
Shoot it into chaturanga. Low push up. Down to the belly. Same thing second side.
Sitting up into side plank. Into flip dog. Big side stretch. Big back bend.
Push and lift. Flipping back to down dog. Spinal rolls. Look into your belly button.
Roll all the way forward. Touch down your knees into a deep sprawl. Now chin to chest. Round your spine and lift.
And then roll back. Two more times. You need to come up to your tippy toes both on the way forward. And on the way back.
So roll and lift. Lift lift lift. One more. Nice.
Come down to the belly. Interlace your fingers behind your back here. And lift up. Lift your legs.
Lift all the ribs. Squeeze your butt and your lower back. And now hands in the ground. Bend the left knee.
Come up into side plank again. So starting flip dog. And then knee to elbow. Back to flip dog.
Knee to elbow. Back to flip dog. Knee to elbow. Back to flip dog.
And now catch your left toes or foot with the left hand and hold. Maybe stretch it out, maybe not. Three. Two.
One. Plank. Belly. Switch sides.
Coming up into flip dog. Knee to elbow. Flip dog. Crunch.
Flip dog. Crunch. Flip dog. And on the last one.
Catch your toes or your foot. Straight or bent. Just hold. Five.
Four. Three. Two. One.
Down dog. Bend your knees. Jump forward to a squat. Take a few breaths in a squat.
And then sit down. Roll back to upside down. Support your hips if you need to. Two more breaths.
And let's roll up into static boat. Grab the feet. Bend your knees. Straighten your legs.
Just hold wherever you can. And now, two more breaths. And then let go. Palms flat.
Straight forward. Spread your toes. Three. Two.
Two and a half. Two. One. Reverse plank.
Lift. Straight. Lift. Straight.
Lift. Straight. Straight. Lift.
Sit your ass down. Arms up. Inhale. Exhale fold.
Inhale. Exhale. Inhale. Exhale.
Inhale. Inhale. Inhale. Inhale.
Inhale. Nice. Sit on up. Straddle toes.
Wide legs. As wide as you can. Move your hips forward until you can't go any further. Hands behind you to lift your chest.
Hands in front of you to round the spine. Look forward. Chest forward. Inhale.
And go as far forward or as deep as you can. And then come back up. Sideways. Reach over.
Maybe for your foot. Maybe grab your head. Switching sides. Back to center.
Lay down. Happy baby. That's all. Ah.
Arms. Legs relaxed. Begin. Inhale.
Hold the breath. Exhale. Slow exhale. Pshhhhhh.
Relax. Shavasana. Shavasana. Shavasana.
Shavasana. Shavasana. Shavasana. Shavasana.
Shavasana. Shavasana. Shavasana. Shavasana.
Shavasana. Shavasana. Shavasana. Shavasana.
Shavasana. Shavasana. Shavasana. Shavasana.
Shavasana. Shavasana. Shavasana. Shavasana.
Shavasana. Shavasana. Shavasana. Shavasana.
Shavasana. Shavasana. Shavasana. Shavasana.
Shavasana. Shavasana. Shavasana. Shavasana.
Shavasana. Inhale. Hold again. Ball with tended pulls.
Blow for kicks. Feliz Feel your heart beats between the breaths. In your own time, find your way up to a seated position. Open your eyes.
Namaste. Well done. This was a hardcore class. I'm happy you completed it.
Hope you're feeling A-OK. And when you have this amazing feeling, use that exact moment to plan your next class. Write it down. Put it in your schedule.
I want to feel this good tomorrow as well. Consistency is key. We don't want today to be the exception. We want it to be the norm.
See you in the next video or see you on the mat.
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