Guard the Treasure: Hollow-Body Treasure Hold Brain Break

What the coach says

The words of this video, from its captions.

Now, let's protect the treasure. Come down to the floor. Put your hands on the ground. We have two ways to guard the nest. You choose your level. If you are a smart beginner, try the hatchling. Keep your knees on the ground, back flat like a table. If you are super strong, try the Golden Guardian. Lift your knees up, legs straight, toes touching, and look at those arms, they're straight too. We're going to hold it for 10 seconds, three times, pick your level. Ready, and up, one, two, three, make your tummy strong, seven, eight, don't let the treasure slide off your bed. back, 10 and down. Rest, take a breath. Okay, ready? Up again, squeeze your belly. We're on three, four, five. You are solid as a rock. Eight, nine, 10, down. Last one. Can you try the Golden Guardian? Knees up. Go, go, go. Look at how strong. you are. We're already on four, five, six, seven, eight, nine, ten, and relax.

• Forward and backward arm circlesLength 0:54

  Brush the Wings

  Forward and backward arm circles

  Beginner, Low energy, Balance / Body Control

• Calf raises with overhead reachLength 1:12

  Polish the Horn

  Calf raises with overhead reach

  Beginner, Low energy, Balance / Body Control

• Standing twists and overhead chopsLength 1:21

  Clear the Clouds

  Standing twists and overhead chops

  Intermediate, Low energy, Balance / Body Control

• Single-leg flamingo holdLength 2:16

  Flamingo Pose

  Single-leg flamingo hold

  Advanced, Low energy, Balance / Body Control