Yogi Can't Jump Artwork
Season 1 - Episode 8

Happy Feet

20 min - Practice


We pick up the pace as Helya guides us in a Level 1 functional fitness workout that includes high knees, shoulder taps with push-ups, squats, bird dog, cross knees, bridge hip lifts, plank hops, squat crunches, and happy fast feet. You will break a sweat!

Helya has created a playlist to go along with this practice on Spotify, click here to listen while you practice.
What You'll Need: No props needed

About This Video


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Hey everybody, welcome back. This is workout three of level one. I hope you're excited because we're going to get a little bit more cardio in this time. Don't freak out. It's going to be fine.

You're going to be fine. Okay. So we're going to start off at the high knees and all that stuff. But at some point I'm going to ask you to kind of kick it in a little bit more and the heart rate's going to go and it's okay. Just embrace it.

Just bring it on. There's going to be a 30 second rest time after every single move that's huge and it's for your heart rate to come back down. So during that time, take lots of deep breaths in through your nose and out through your mouth and make sure you're able to control your heart rate before pushing it back up again. Okay? Okay.

So first things first, let's get our timer going. Our first move is 30 seconds of high knees or marching. So maybe this first round, we just march because there's two rounds. Crunch, crunch, crunch. That's your abs.

Twelve seconds and we're going to go right down after 30 seconds of rest. I don't know what I'm going to talk to you during these 30 seconds of rest. Just kidding. Three, two, one. Rest.

Okay. So that was fine. The next time we do it, you're going to pick up the pace a little bit. Maybe that just means you go a little faster. Maybe it means you add a little bit of a hop, whatever it is, you got plenty of time to figure it out.

So get comfortable. You're going to go down into your shoulder tap position, which we've done in the past, but this time we're going to add a push up all on your knees if you'd like, or every once in a while, maybe try one or two off of your knees on your toes, all at your own pace. Oh, here we go. Timer's up. Shoulder tap, add a push up.

Again, shoulder tap, push up. Make sure your butt's not sticking out. Make sure you're going at your own comfortable pace. Shoulder tap, push up. Exhale when you push the ground away from you.

Shoulder tap, push up. Just keep moving through it one rep at a time. Time's already up. See how fast that goes? 30 seconds.

Get yourself back up. Your next move is a squat jack. Technically, you can step through it. You can step out, squat, bring you back in, but I want you to try jumping out, squatting, jumping back in. Okay?

So we still have 10 seconds, 12 seconds, but just breathe. Okay, eight, seven, just kidding. Let's keep going. Three, two, one. Here we go.

Out, and back in, out, back in. Again, your pace. If that means you do three and you stop, totally fine. And maybe even go to the steps if you get tired. Whatever it is, just keep moving.

Remember you get that long rest afterwards, 15 seconds, where I don't know what I'm doing and I'm twiddling my thumbs, 10 seconds. Out, in, out, in. Make sure your squat form is on point. Oh look, we're already out of time. 30 seconds of rest.

Number four, bird dog. So you're going to be in your, in this position on all fours, you're going to reach out your hand and bring it in. If you'd like, you can reach out both hand and opposite leg and bring it in. And then you're going to do the other side. Okay?

10 seconds. Try to get your balance here. Eventually we can go up to a plank, but for now, just stay here. Three, two, reach. Bring it in.

Crunch. Reach. Crunch. Make sure you're lifting that leg up as well as crunching in. Lift your leg up so you get that glute activation.

Lift your arm up so your back is working. Keep reaching and crunching in. Add the breath. Exhale. Don't worry about the inhale.

It'll happen. Six seconds. Three, two, one. Good. All right.

30 seconds. This next one, you can pick up the pace a little bit if you'd like, but again, up to you. We're going to go all the way up here and cross knee. Pretend like you're grabbing something, a pillow. Let's be safe and punching or kicking with your knee.

Hold it here. Eight seconds to go. I want your abs to contract, so make sure you're crossing and contracting. How fast it goes up to you. 30 seconds.

Here we go. Add the breath. It makes it easier for your abs to know that they're supposed to be contracting. So almost. Heart rate's going up.

10 seconds. Six, five, four, three, two, and rest. That bottom leg also gets a nice burn. Okay. Next move is a bridge hip lift.

So we're going to go down, hands behind you, feet flat in front of you, about two fists width apart, and you're just going to lift your hips up, squeeze your glutes, and bring it back down. So set yourself up. You got 10 seconds to breathe. Five, four, three, two, and one. Here we go.

Up, squeeze. Make sure you're kicking with your heels all the way up, and try to separate your armpit from your arm. Keep pushing up. Exhale as you squeeze and lift. Good.

Almost there. More than halfway. Seven seconds. Three, two, and one. Nice job.

Hamstrings should be firing up a little bit, and same with your shoulders. All right. Stand back up. We're going to do the other side. You're going to grab that pillow again, and you're going to cross, cross, exhaling.

Okay. You can't actually grab a pillow, by the way. It actually gives you a target. It's really nice. Ten seconds.

Make sure your abs are contracting with every single kick. You want to bring that knee in strong. Three, two, one. Try to keep it consistent. Maybe count how many you're going to do before you take a break.

Keep your chest up. Strong legs. Getting close. We've got ten seconds. Hang in there.

Five, four, three, two, and one. Good. Okay. Next one's really fun. You're going to be in your plank position.

We're going to play with being on our knees in our plank and our toes. So what you're going to do is you're going to start on your knees, and then you're going to tuck your toes and push up into a plank, and then add a little hop. Super fun, right? I know you're having fun. Okay.

Seven seconds. Engage your core. Pull your shoulders down. Three, two, one. Tuck your toes.

Lift your legs. Hop if you can. If you can't, just hold it for a second. We're just getting used to being on our toes. Down hold.

Lift. Up. Down. Hold. More than halfway there.

Maybe even open up your legs if you want a little bit more stability. Up, up, down, hold, five, four, three, two, and rest. Nice job. Okay. Now we're going to do a squat and a crunch.

So your arms and your legs are both working together. You're going to do a wide squat, what we call a sumo squat. Squat down, stand up, cross your knee with your elbow. It goes sideways. Ten seconds.

So maybe wrap your brain around what you're going to do. You're going to squat down, stand up, then crunch. Don't try to combine the movements. Just separate them. Squat, stand, crunch.

Squat, stand, crunch. Once you get better at putting the two together, then you can make it more fluid. But until then, just take one movement at a time. So squat, stand, crunch. Seven seconds, crunch.

And rest. Okay. I'm really excited. This next one is the jiggle. We're going to quick feet.

That means you're going to move your feet as fast as you can. Maybe walk out, maybe walk in. But feel the jiggle, embrace the jiggle. It's going to be great. We have 12 seconds.

So are you prepared? Mentally, emotionally, physically? Jiggle pants on. Three, two, here we go. Out and in.

Core tight. Feet fast. This is where you push yourself. Half fast. Do those feet go.

Out, in. Out, in. Or just stay in if it's too hard to go out. It's all good. We're just focusing on the jiggle here, 10 seconds.

Almost. Three, two, one, all right. Repeat from the top. Now we know what all the moves are, and maybe we can pick it up a notch. So instead of marching, maybe we do high knees.

The jiggle, quick feet, happy feet, whatever you want to call it. At the very end, it's kind of our finale. We're not going to save ourselves for it, but we're just going to go all out at the end. Okay? Seven seconds.

So get ready, and maybe you do half high knees, half march, depending on how you're feeling. Timer's on. Here we go. High knees. I'm going to go half if you want to go with me.

We still have about five seconds left. You're doing great. Okay. Now march. Maybe even add this.

If you want to keep going, if you want a little bit more, eight seconds to go. Four, three, two, and one. Made it. Okay. Going down into our pushup and shoulder tap position.

Hold your plank. By the way, if you want a little bit more, if you're getting bored in these 30 seconds, which I know you're not, you can hold your plank the whole time. Yay. 10 seconds. Okay.

We're going to shoulder tap, squeeze our core, make sure everything is activated, including our arms. Three, two, here we go. Shoulder tap. Add the pushup. Shoulder tap.

Pushup. You're doing good. Keep it up. Keep up the pace. Already halfway there.

Eight seconds. Three, two, one. All right. Bring yourself back up. We're going to do those squat jacks next.

Obviously, we're doing a lot more cardio in this round, which is great because that's when the high intensity kind of plays with your metabolism. So push yourself as much as you can, but every time you do this workout, go a little bit further. Okay. 10 seconds to go. We're going to squat out and in.

You can walk or you can jump. We got five seconds. Four, three, two, and one. Out. Keep the integrity of the squat.

Don't go shallow. Get yourself down there. And if that means that you're stepping, totally fine. First form. You're already halfway there.

Doing good. 10 seconds. Don't forget to exhale. Three, two, one. All right.

Down for bird dog. 30 seconds of rest. Take your time. Maybe sit for a second and just breathe in through your nose. Big chest breaths.

Feel your heart rate. Bring it back down. It's really important to keep control. 10 seconds. Get yourself into position.

You don't want to miss any of this 30 seconds. I promise you. Three, two, reach. Bring it together. Lift.

Don't forget the lift. Reach up and together. Reach up, crunch. Every time. Add a little more.

10 seconds. Almost. Three, two, and one. Nice job. Okay.

Standing up. For cross knees. We're going to start here. Cross the knee. So now that you've gotten used to the movement, maybe pick up the pace a little bit.

Maybe set that number that we were talking about earlier about how many reps can you get in 30 seconds. Go with that. Let's go for 25. We've got seven seconds. Keep breath.

Prepare mentally. Okay. Ready? Here we go. One.

Do you want me to count loud? You probably don't. I lost count already. It's okay. Just keep going.

15 seconds. Almost. 10 seconds to go. You got this. Five, four, three, two, and one.

All right. Down for bridge. So also once you complete a workout or one exercise, forget about it. Move on. No need to sit there and think about how you could have done it better.

That's for the next time you work out. Hands behind you. Shoulders pulled back. Deep breath. You still have 12 seconds to breathe.

Cherish these rests. Trust me. Seven seconds. Push your hands. Back behind you.

Three, two, and one. Lift. Bring it down. Make sure your hands are a little bit further than your body so you're not pushing too much pressure on your elbows. Up and lower.

Squeeze your glutes. Don't forget that. 15 seconds left. You got this. Last seven.

Two and one. All right. We're getting closer. Stand up. Shake it off.

We're going to go to the other side. Deep breath. Getting closer to the jiggle. Are you excited? I am.

12 seconds. Ten seconds. Okay. Five. Almost there.

Hands ready. Go. That rest should have given you enough time to recoup so that you can go all out with every single exercise. That's the purpose. I don't give freebies.

The point is you go harder. Come on. Ten seconds. Seven. Six.

Five. Four. Three. Two. And one.

All right. Down for a plank from knee to toes to hop. So get yourself all set up. You should have a little bit of sweat going by now. Make sure you're all the way up on top of your wrists.

Shoulders pulled back. Your lats are engaged. Your lats are right here. Pull them back. Knees.

And then you're going to go to your toes. Squeezing your glutes. Squeezing your quads. Not letting your hips sag. None of that.

Ready? Here we go. Up. Hop. Down.

Up. Hop. Down. Squeeze. Down.

You got it. And down. Hang in there. You're doing great. Less than ten seconds.

Six. Five. Four. Three. Two.

And one. Nice job. Okay. Squat crunch. Bring yourself back.

Wipe the sweat off your forehead. We're going to finish this. It's going to be fine. Deep breath. Big chest movements.

Control your heart rate. We're at about medium pace on your heart with all these long rests. Deep breath. Three, two, one. Squat down.

Crunch. Squat. Crunch. Crunch. Maybe rotate your shoulders from front to side.

Front, side. That way you get more transverse abs. More work equals more calories burnt. Better results. Ten seconds.

Just focus on the exhale. Maybe when your elbow touches your knee. Three, two, and one. We're at the jiggle. Okay.

Breathe. We have 30 seconds to get there. I just got so excited. How fast are you going to go this time? Really fast.

I know you're talking to me. Fifteen seconds to go. All this build up. Deep breath. It's a really good time to calm down, especially for me, because I'm so excited.

Three, two, one. Go as fast as you can. Get those knees moving. Don't stop. Maybe your arms are moving back and forth.

They help. Keep going. Come on. We've got about 15 seconds to go. Almost there.

So close. Ten seconds. Come on. Finish strong. Get those feet up.

Five, three, two, one. Self high five. You did great. Workout three complete. I know you'll be back.

I'll see you soon. Bye.


Kate M
The JIGGLE is FUN...!
Helya Glen
1 person likes this.
I AGREE, Kate !
very enjoyable!
Kate M
This rocks as a pre-asana workout!
Dayna Wildern
I'm loving these workouts in combination with my daily yoga. This has been helping me get back on track with my fitness after being a bit too sediment since moving in with my in-laws into their tiny home. Still feeling a bit freaked out about going to a gym so these workouts are perfect and don't require a lot of space. Thank you! 
Helya Glen
Dayna Wildern Hey thanks so much for the feedback! We're happy you get to use them! Tiny houses and in laws sound ...tight. Glad we can help!
Christel B
Oh yes it's fun, especially the jiggle at the end! So good to get the cardio engaged.
Helya Glen
1 person likes this.
Christel B it’s really freeing! 

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