Hi, everyone, and welcome to Get Moving with Disney Family.
I am Miz Shawna
and today we are going to train just like Mulan.
But first, I want to introduce you to my two friends.
We got Bella and we got Camden.
Say hi, you guys.
-Hi. -Hi.
Everyone at home, be sure to clear some space,
take breaks when you need to, stay hydrated,
but most importantly, let's all make sure we all have fun, all right?
So start to jog with me.
Let's get our body nice and warm.
Pull your belly buttons in.
Let's get our focus.
And welcome to Captain Li Shang's training camp.
And let's stay here for eight, seven, make it bigger,
six, five, four, three, two, and one.
Now, here is our first challenge,
we are going to retrieve an arrow from this very tall pole.
And...here it is, aiming, aiming, aiming, and...
[deep breath]
Whoa.
There it goes.
We're going to retrieve that arrow. Seems pretty simple, right?
-Yeah. -Yeah.
All right, well, Captain Li Shang,
he has some very heavy weights for all of us.
First one represents discipline.
We're going to put it on our arm.
You feel the weight there?
Yep.
I want your abs to be nice and tight,
bend your knees a little bit to hold on to that.
The other weight is strength.
Press your shoulders down, bend your knees a little bit.
Here we go, we're going to use both of these weights
and our strong arms to climb that pole and get the arrow.
Here we go.
Up, and up, and up, and up.
I don't know you guys... up, up.
[deep breath]
Welp, I need a little break.
All right, that's a little bit harder than I thought it would be.
What did you think?
Yeah.
Okay, let's try this again.
Try this again.
Let's get our discipline.
[deep breath]
Get our strength.
[deep breath]
Bend your knees.
Let's do this.
[deep breath]
Here we go.
[deep breath]
Up, up, up, we're almost there.
[deep breath]
I--
Oh.
[deep breath]
Okay, okay.
Everybody needs a little bit of push,
a little bit of motivation.
Mulan has Mushu, it's her guardian and guide.
So Mushu is going to give us a little bit extra motivation
and he's going to root for us so we can finish this challenge.
Do you hear him?
Here we go.
Let's grab that discipline.
I believe we can do this.
Grab your strength.
[deep breath]
Strong, determined face.
We got that.
Here we go.
Use a little bit momentum.
Let's climb a little bit faster with Mushu's guidance.
[deep breath]
Up, and up, and up, and up and up.
We're almost there, you guys.
And grab the arrow.
Yes.
Yeah.
We did it.
Challenge one, completed.
[deep breath] Woot.
Challenge number two, bow and arrow.
So let's start with your feet open wider than your hips,
toes are facing forward,
and for this entire sequence, I want you all at home,
including ourselves, to keep our hips facing forward.
So open up your arms nice and long,
reaching and strengthening to opposite sides of the room.
Now, look down at my right foot.
Lift your toe up.
Rotate it over to the side.
Now bend your knee.
Pull your belly button in.
Both hips should be nice and square.
Now let's all grab for our arrow.
Can you pull it out?
Now, we're got to find our target, yes.
-Yes. -Yes, perfect.
Pull it back.
Let's go for three...
...and two
...and one.
Let's hold it, hold it, hold it.
Aim...and release.
Whoo, pretty good, you guys.
Circle this arm, let's go, three...
...and two, keep bending into this front leg.
One more, now hold your arms nice and straight.
I want a long, straight line from your chest.
Bend further into your front leg, press back into your back leg,
belly button in, take a breath.
[deep breath]
And then, straighten out that right leg, lift that toe up,
keep you arms nice and long, and let's find our target on the other side.
Lift your left toe up, rotate it over to the side,
bend in to the front leg.
Let's grab our arrow.
[deep breath]
Place it into the bow.
Pull back, aim for your target, find that tension,
open up your chest, feel your strong arm,
and let it go.
[deep breath]
Nice work.
Circle that arm, three... and two.
Bend into that front leg... and one.
Hold your arms nice and long and straight, belly button in,
straighten out that front leg, rotate that left toe in,
and take your arms down.
Feet together.
For our next challenge, we are going to use a bō staff.
So for us, we're going to use a towel.
If you have a towel at home, go ahead and grab one
and we'll show you how you can use it.
Otherwise, just use your imagination that it's a bō staff.
So follow me and let's go get our towel.
Here is our bō staff.
Open up your feet nice and wide, roll your shoulders down and back,
and make sure you bō staff is right in front of your hearts.
Long, straight arms, relax your wrist,
pull your elbows out, pull your bō staff apart
and then press it forward.
Do that one more time.
Open up your chest, feel your upper arms,
your warrior arms, and press it out.
So first up, bend your right arm and straighten out that left elbow.
So pull it back and stretch.
Pull it back and out.
One more time on each side.
Elbow in and out and in and out.
Got it?
Shake that out. Shake that out.
Did you feel your strong arms?
Yes.
Okay, take your arms up,
relax your wrist, roll your shoulders down and back.
Strong warrior arms.
You're just going to stay just like this.
Let's work our feet now.
Starting with our right foot.
Tapping that toe, yes.
You're going to step forward.
Get nice and low and back, low and back,
low and back, step forward and back.
All right, can we put it all together?
-Yeah. -Yeah.
Okay, shake that out.
Roll your shoulders down and back.
Long, strong arms, pull your bō staff apart, belly button in.
Here we go, starting with our right foot.
Elbow bends in and out, in and out, rest.
[deep breath] Here we go.
So everybody at home, I want you to find a training mate.
And you're going to turn around, face your training mate.
And if you don't have a training mate at home, let's have Mulan be your partner.
Are we ready?
So arms out.
Maybe take one step back.
Perfect, here we go.
Same footwork.
Right elbow bends, right step forward.
Four times and go.
Four and up, three and up, two and up, one and up.
Hold it right here.
Arms length, long and straight, open up your feet,
get nice and low and then fast feet, go around.
Get a little bit lower and... freeze.
And go the other way.
Nice and light on your feet.
And then, freeze.
Feet together and can you march back to your spot with me?
March, march, march, arms up, warrior arms up.
When I say, hut, you say--
Hut.
-Hut. -Hut.
-Hut. -Hut.
One more.
-Hut. -Hut.
Challenge completed.
Now it's time to clean up and cool down.
Follow me, you guys.
And let's all breathe in all of our hard work together.
Inhale, breathe in.
Exhale, press everything out.
One hand on your hip, reach and stretch up,
bend your knees, press into that left foot.
Lift up, open up your chest, stretch your side.
Breathe in air.
[deep breath] Open in it up.
Take your hand on your left hip, reach up with your right arm,
press into that right heel.
Open everything up here, maybe add a little bit of smile.
And I want a nice proud, lifted chest.
You guys worked really hard.
So we worked a lot of arms here, yeah?
So let's open up here.
Feel yourself getting taller.
One more.
And then we're going to reverse it.
Let's go for four.
Breathing, three, and two, and one.
Keep your arms up, feet are going to come together,
hands on your hips.
Can you flex your right foot?
Bend your knee, hips back,
and just hinge forward just a little bit so you feel a stretch.
If you feel a little bit off balance and wiggly and wobbly,
just try and stay there.
Lift your chest up a little bit higher.
Breathe in and then step that foot down.
Take your other foot, flex your foot,
stretch out your calf behind your leg.
Hinge forward if you need a little bit of a deeper stretch.
Hinge forward, pull your belly button in, and come up.
All right, let's all shake that hard work out.
-You guys did an amazing job. -Thank you.
You're welcome.
And remember, everybody at home, that when you combine determination,
discipline, and strength, your inner warrior will always shine through.
Thank you so much for joining us and we will see you next time.
Bye.
Come on, you guys.
What was your favorite challenge?
Không có nhận xét nào:
Đăng nhận xét