hey guys welcome to week four of this year-long PE program we've got a treat for you today something a little bit different I spent many years as a competitive gymnastics coach and I absolutely love the sport of gymnastics so today Ezra and I have brought you this very basic tumbling workout where we teach you some very basic stretches and basic tumbling moves and we hope that you can join us today do your very best keep on trying don't worry if you can't get them all repeat the video and let's
do this we're going to start this workout with some jump ropes and then go right into some jumping jacks [Music] [Applause] [Music] [Applause] [Music] [Music] thank you [Music] [Applause] [Music] okay next up we're going to go into five burpees without a push-up and a nice strong jump at the top [Applause] [Music] [Applause] foreign circles backward forward and then side to side helicopter arms [Music] thank you [Music] [Music] next up is tuck and roll you're going to start in a stretch position
grab onto your knees tuck and roll back and stand up all the way to a stretch again foreign [Applause] [Applause] [Music] stretch you're going to sit down with your legs out in front of you and reach down and touch your toes [Music] thank you now open your legs up to a straddle position and reach down into a straddle stretch [Music] [Music] okay now we're going to lay down on our backs and we're going to push up to our bridge on a back bend you gotta put your hands down flat on the floor finger
s facing your toes and I like to say push your belly button up to the sky [Music] [Music] great job now we're going to stretch out our backs and tuck and roll [Music] [Music] time for a Candlestick going to lift your hips up place your hands underneath your hips for support squeeze your legs together Point your toes up to the sky [Music] now keep your hips up and bicycle [Music] time for some donkey kicks keep your arms nice and strong on this one [Music] [Music] this next one is called a tip up
handstand you're going to start in a lunge position with when they got in front bent and your back leg straight and your arms up nice and strong you're going to kick your back leg push off of your front leg into a small mini tip up handstand foreign [Music] nose now every gymnast needs a perfect stick Landing so we're going to do jump and stick nice big jump and bend your knees and plant your feet firmly into the ground stick The Landing foreign [Music] ERS now every gymnast needs great balance
so we're going to work on pointing our foot out in front now to the side now behind us and lift it straight back into a scale squeeze your back muscles arms straight out to the side and do your best to balance now it's time to switch legs we're going to point our toe out in front now to the side now behind you now keep your leg tight and straight and lift and squeeze [Music] okay now we're gonna go down into a plank position and work on our core strength [Music] foreign [Music] okay now we're g
oing to get ready for a full push-up we're going to do 10 so let's count together here we go and one two three four five six keep your core tight seven eight nine and ten great job guys I'm gonna move into Superman's you're going to lay flat in your stomach arms out in front you're going to lift up squeeze your back and your glute and your hamstring muscles [Music] thank you okay now we're gonna go into splits and we're going to do both sides but we're going to start with one leg out in front ni
ce and straight hips square and your belly button pointing forward and you want to make sure that your front leg stays straight and your belly button stays pointing forward while you slide as low to the ground as you can don't go too far unless you can keep your front leg straight and your hips square and shoulder Square foreign [Music] s and put your other leg out in front [Music] [Music] foreign shake your legs out you're going to bring your knees into your chest into a tuck position arms up i
n a V and you're going to hold it while you're squeezing your core [Music] [Applause] [Music] foreign [Music] position boys put your fingers together arms up strong girls put your thumbs together and your middle finger together stretch your fingers and then arms up with your thumbs back nice job guys you finished the workout [Music] oh that was a great workout hope you guys learned a thing or two about tumbling hope you can keep practicing those moves on a padded surface those tip up handstands
and those bridges and today we were joined by this guy he oftentimes will escape from upstairs and join us down below in the basement for our workouts but that's okay right so thanks for joining us guys today that was week four you completed a full month of the program and we'll be back with next month's first workout until next time guys check out what this guy's been up to foreign [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] foreign [Music] [Applause] [Music] foreign [Music
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