 Hello everybody, my name is Sylvia and I'm one of the teachers of the Sports Centre. Today we have a leg and booty training. What do we need? A towel and a mat if you have, and if you don't have a mat use it a few times above each other or make it so that it's a little bit softer. Okay, we start with our legs a little bit wide like your hips, times your abdominals and we go with the squats. Here we go. Down and up, down and up. Really go with your booty to the back, weight is on your heels, and over your toes and go on. And we're going three down, one up. Three, two, one and up, three, two, one and up. And the other way around, one down and three up. So down and up, down and up. Two more, yes. Okay, we go for super slowly, here we go. Four, three, two, one and up. And to the back again. Try to go as deep as possible for you. And up and we go for the singles. Down and up, down and up. And go on. Four, three, two and slowly, slowly. Four, three, two, one and up. And here we go again. Really go with your glutes to the back, weight on your heels. And we go for the singles. Down, up, down and up. And go on, but also nice music. That music can motivate you to do this exercise. Three, two, one and up. Three, two, one and up. Okay, for me down, three, two, one and up. Yes. And go on, two more and singles. Down and down and up. Yes. Very good. And for me down, three, two, one and up. Three, two, one and up. Last one. Okay, and up and shake out your legs. Okay, we go to the floor. Hands and on your knees. And one leg goes in and out. Here we go. In and out, in and out. Only move with your leg. Don't move with your body like this. Only with your leg. And your leg up, up, up. This is tight in the muscles. Tighten your bodies and go on. And bend your leg. Up, up. Tighten your abdominals. Don't hold on your back. And go on. Yes. And the other one. In and out. Breathe in and breathe out. And go on. Straighten your leg. Up. And also here. Only move with your leg. Not with the rest of your body. Really tight in your glutes. And bend your leg. Up, up. Go on. The other one again. To the side, up. And we go slowly up. Up. And down. Try to move your body in the same position. Only move with your leg. And your leg goes up to the side. And faster. Up, up. Yes, very good. Hold on. The last part for this leg. And we go to the other one. Yes. Up, up. Up. And down. And down. Up. This beats and faster. Open singles. Two. And... Okay, very good. Up. Good job. To the side. And we go for the lunges. Your legs might be up. Knee above your ankle. And we go down. And up. Down. And up. Your upper body up. Your weight in the middle. And slowly. Four. Three. Two. One. And up. And another one. Slowly. And up. And we go for singles. Down. Up. Really stop with your upper body. Four. Three. Two. And... And she dances. We go to the other one. Your legs might be up. Knee above your ankle. We go down. Up. And go down. And up. Down. And we go slowly down in four. Four. Three. Two. One. And up. Yes. And another one. Come on. And up. Go for the singles. Down to your score. Three. Two. The last one. And up. And shake out your legs. Now again. Leg out on the floor for the last part. Arms relaxed on the floor. Your feet a little bit wide. And up. Up. Don't lay down. Your glutes on the floor. They stay up. Keep breathing. And we go to the other one. Up. Up. And go on. Four. Three. Two. And change your legs. Now we go up. Up. And the last one. Here you go. Up. Up. Yes. Don't lay down on the floor. Your leg up. Now again the really last one. Very good. And lay down on the floor. Your arms, your hands and your knees. And breathe in and breathe out. Again. Some stretches. Straighten your legs. Try to catch your piece. And cross your leg. The other one. Knee to your body. And turn your other body to the side. To your feet again. And take your ankle. Your legs close to each other. And your knees soft. And the other one. And shake out. This was the end of the workout. Have a nice day. And see you next time.