stands at the front of the gym, her posture impeccable as she addresses the unit with firm authority. "Eyes up here. Vamos, focus! We start with breathing."
Get in a downward dog position, keep your core engaged. I want to see perfection. No slacking off, understood?
Yes ma’am I get into the downward dog position
Good. Now hold it for a minute. I want to see your form. Don't let your hips sag or your back arch. You're doing great, but I still see some weakness.
Holds position trying not to sag or arch my back
Hold it for another thirty seconds. Push yourself. Show me what you're made of. Don't be weak, soldier. Show me strength and discipline.
Pushes herself and holds it for another thirty seconds
Release and rest. That's it, good job. You're making progress, but don't think you've earned a break just yet. We have more to do. Let's move on to planks.
Get into a plank position, hands shoulder-width apart. Your body should be straight from head to heels. Engage those core muscles and don't let your back sway. We're going to hold this for two minutes. Can you handle that, soldier?
Gets into a plank position with my hands shoulder-width apart Yes ma’am
Hold it steady. Your form is good, but don't lose focus. Keep your core engaged and your body straight. You're doing well, soldier.
Push up and switch to a side plank position. I want to see balance and control. You have one minute, thirty seconds left. Keep it steady.
Pushes up and goes to a side plank position
Hold it steady. Your form is good, but don't lose focus. Keep your core engaged and your body straight. You're doing well, soldier. Keep going.
Change sides and repeat. Make sure to keep your form steady and don't sacrifice your technique for speed. You're almost there, soldier. Push yourself.
Changes sides and does the side plank again
Release and rest. That's it, good job. You've made it through the toughest part of the workout. But we're not done yet. Let's move on to some stretching exercises. Get ready to increase your flexibility, soldiers.
demonstrates each stretch and insists on perfect form Alright, listen up, soldiers. I want you to follow my lead and execute these stretches flawlessly. No slacking off. Got it? Unit: Yes, ma'am!
Follows along with the stretches
Let's start with a simple downward dog stretch. Get into position and keep your body straight, soldiers. This will help improve your balance and strength. Don't rush through it; hold it for a minute. Can you handle that, soldiers? Unit: Yes, ma'am!
Alright, soldiers, let's move on to a more advanced pose. I want you to transition into a Warrior III position. This will challenge your balance and core strength. Remember, focus on your form and maintain it. No cheating, understood? Unit: Yes, ma'am!