[Music] m can you survive this five minutes first exercise start in all four positions with your palms under your shoulders and your knees stacked under your hips now extend your knees and lift them off the floor push your hips toward the ceiling in your head between your shoulders spread your fingers and fully extend your arms and legs press your heels to the floor maintain a straight back hold the stretch [Music] 10 seconds [Music] left next exercise lie in a prone position with your elbows bent and chest level and Palms flat on the floor now press your hands down and lift your chest off the floor press your pelvis to the mat and slightly look up open your chest and push your shoulders back arch your lower back and hold the [Music] position [Music] [Music] rest next exercise knee on the mat with your left leg forward place your hands on your knees now extend the right knee and push the hip forward stretching your hip flexors make sure you don't arch your back hold the [Music] stretch halfway there [Music] next [Music] exercise knee on the mat with your right leg for place your hands in your knees now extend the left knee and push the hip forward stretching your hip flexors make sure you don't arch your back hold the [Music] stretch [Music] rest last [Music] exercise stand hip distance apart with your arms clasped in front of your chest and elbows bent lift your heels off the floor now stay on your toes and perform a few sets to the side and back to the starting position keep your knees [Music] extended [Music] workout complete you have earned my respect for now