WEBVTT

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- Hello everyone.

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My name is Adriene
and this is Benji

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and welcome to
your yoga PE today.

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We're gonna focus on energizing
the body so please join me

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standing up nice and
tall in Mountain Pose.

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Ground through your feet,
get strong in your legs,

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lift your chest up
like you're nice and proud

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in your beautiful body.

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Yes.

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And then imagine, 
you can even take your hands

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to the top of your head.

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Imagine that the tip of your
head is the top or the peak,

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if you will, of the mountain.

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Awesome and then if your hands
are up go ahead and allow them

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to come back down to your sides.

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Your arms are the
sides of the mountain here.

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We're standing up nice and tall.

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We're gonna take a couple
of deep breaths in to start.

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So here we go big
inhale in through your nose.

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And out through your mouth.

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Good, in through your nose.

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And you can make a little
sound here as you breath out.

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(sighs)

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And then let's get nice
and loud on this third one.

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Inhale in.

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(sighs)

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Awesome.

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Beautiful Mountain Pose 
with deep breaths

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to ground us in this moment.

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Alright, we're gonna start
with some shoulder rotations.

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Warming up through the shoulders
so keep those nice big breaths

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going as you roll
the shoulders back.

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Should feel really good.

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Just a couple times here.

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Awesome, now we're gonna swim
it forward to take the shoulders

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in the opposite
direction one arm at a time.

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Shoulder rotations
forwards, swim it out.

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Awesome work.

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Now zip the legs together,
stand up nice and tall again,

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Mountain Pose and then we're
gonna bring our arms into a

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T-shape so we're gonna 
come into a position

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to get ready for our arm circles.

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We're gonna go one way first.

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Just establish
either back or forward.

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You get to decide.

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And now we're gonna reverse it.

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Take it in the
opposite direction.

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(mimics record reversing)

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And then reverse it.
(mimics record reversing)

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And reverse it one more time.

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Awesome. Now come 
into your T-shape.

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I'm from Texas so 
I call this a Texas T.

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You're gonna really 
straighten your arms.

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Really reach, reach, reach

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and spread your 
fingertips like starfish.

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Beautiful, now we're gonna
practice a balancing pose so

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we're gonna slowly lift up on
to the toes so lift your heels,

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up onto the toes.

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See if you can balance
here as you squeeze the legs.

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The arms will get tired but

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we're building 
strength and stability.

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Good and then lower the heels.

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To give the arms a rest
we're gonna wrap them

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around our shoulders.

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Give yourself a big hug.

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Take a deep breath in.

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And a long breath out.

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Good, one more time, Texas T.
Right into it, lift the heels.

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See if you can balance.

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And you can look at something
on the ground in front of you to

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help you with your
balance pose here.

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Beautiful, take
a deep breath in.

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And then lower the heels
and give yourself a hug.

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Awesome, release the arms
step your feet nice and wide.

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Now we're gonna go into a
windmill so send your

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fingertips up
for Star Pose here.

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Again, spread the
fingers like starfish.

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You're gonna take
your right hand,

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inhale, exhale we're
gonna fold forward,

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touch the left toes
with your right hand.

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Now left hand goes all
the way up towards the sky.

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Then we're gonna switch,
we're gonna come all the way up

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through center and
take it to the other side.

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Left hand reaches
towards the right foot.

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Now keep it
going back and forth.

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Building some heat in the body,
opening up through the backs of

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the legs, the hamstrings.

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Get a great stretch here.

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The hips, back and forth.

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Sending the opposite hand, the
one all the way up towards the

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sky and reaching
towards your toes.

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Now if you can't touch
your toes today, don't worry.

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Just reach in that direction.

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Awesome work, keep it goin'.

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And release.

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From here bring 
the hands at your heart,

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take a deep breath in.

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And exhale out through the
mouth just like we did before.

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Now bend your knees,
hop the feet together,

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zip the legs tight, tight, tight.
Awesome.

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From here, we're gonna 
interlace the fingertips

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press the palms forward.

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Now bring the pinkies all
the way up towards the sky,

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big stretch.

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If you want to you can yawn here
as we move from side to side

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stretching through 
the side body.

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Excellent, then
come back to center.

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Release the hands,
wiggle the fingertips,

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rain it down and here we go.

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We're gonna step
on the one foot.

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And then we're gonna
lift the opposite leg,

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kiss opposite elbow to
opposite knee like this.

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Then switch.

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So we're coming into a
little bit of a slow march here.

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Elbow kissing knee.

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Back and forth, left to right.

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Once you feel like you 
get it you might start to

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speed it up a little bit.

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And if you feel pretty good here
and you want to take it a step

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further, add a little hop.

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So we're getting
our heart rate moving.

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We can smile here.

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We can laugh.

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We can giggle.

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We're breathing deep.

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And we'll keep 
it going for three,

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for two, and for one.

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Now zip the legs up
come back to Mountain Pose.

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Control your breath.

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Take a deep breath in.

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And exhale out
through the mouth.

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Awesome work, alright,
now step the legs out wide.

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About as wide as your wrists are

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when you send your 
fingertips out in Texas T.

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So think about that.

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Take a second to find your
stance 'cause now we're gonna

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do a still windmill,
a different version.

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So legs are nice and wide.

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We also call this Standing
Wide-Legged Forward Fold.

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You're gonna take your Texas T,

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you're gonna send your 
hips back, keep your Texas T,

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we take it forward as if 
you were looking into a pond.

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Maybe you see your reflection,
maybe you wink at yourself.

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Say like, "What's up?"

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And then after you
said what's up or hello,

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we're gonna take 
one hand to the ground

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and one hand to the sky.

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And if you don't make it,
that's okay,

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you can hover in space and

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create more 
strength in your core.

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Now find stillness here.
It's a challenge, breathe deep.

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Then come all 
the way back up, Texas T.

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Good, inhale in.

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Exhale out.

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Second side.

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Hand to the ground,
hand to the sky.

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Try to find stillness.

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So good for the spine.

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Big twist, strong legs.

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Here we go, all the way 
back up to your Texas T.

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Here we go, big breath in.

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Big breath out, step or
hop the feet together.

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Mountain Pose.

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Alright, awesome
work, here we go.

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Interlace the fingertips,
press them forward, up and back.

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Side body stretch.

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Again, we can yawn here.

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Alright, so the next thing
is called squat and shoot.

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Before we do that we're gonna
take a couple wrist circles.

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Just get ready for our lay-up.

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So just take the wrists one way.

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We can do open hands or
fists and then the other.

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And you can have a
little fun with it.

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Alright and then shake it out.

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And here we go,
we're gonna drop it low,

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squat, you're gonna 
grab your ball

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and then you're 
gonna jump and shoot.

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And you can imagine a ball or
you can imagine picking

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something creative off the
ground like, "Oh, an apple."

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Maybe taking a bite
and then shooting it.

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Here we go.
We're gonna squat and shoot.

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Squat and shoot.

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Squat then shoot.

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Squat and shoot.

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Squat and shoot, you got this.

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Squat and shoot.

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Three more.
Squat and shoot.

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Squat and shoot.

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Last one, squat and shoot.

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Here we go, step it wide 
we're going right

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into jumping jacks here.

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Nice and easy,
nice and easy pace.

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This is what we're
finishing up with today.

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So breathe deep.

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Keep it going.

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Now to add a little 
flavor to your jacks

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you can cross the 
legs in the middle.

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You can smile.

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You can make funny
shapes with your eyebrows.

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Everyone breathe deep.

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You're doing awesome.

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So for the last 10 seconds,
you might move in a circle.

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Good and then bring it back to
center, our final Mountain Pose.

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Take a deep breath in.

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Crown of the head is
the top of the mountain.

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And as you exhale hands
rest gently at your side.

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Take a second to just
notice how you feel.

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Feel your heart pumping,
your blood flowing.

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We finish this PE break by

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taking a deep
breath in together.

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And one final exhale together.

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Thanks everyone.

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Take good care.

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(upbeat music)