Flexible Dislocation Artist Workout | Total Body Circuit Style Exercises | Cirque It Out #8 Zumanity

Flexible Dislocation Artist Workout | Total Body Circuit Style Exercises | Cirque It Out #8 Zumanity


Hi, I’m Laurie Hernandez here to flip your workout into something extraordinary withCirque du Soleil
in Las Vegas. Today, we are cirquing it out
with Araz, a performer on Zumanity, a show that’s a seductive
twist on reality and that makes
the provocative playful. Ready to work out the CirqueWay? Let’s Cirque It Out. Hey everyone! Today we are Cirquing It Out
with Araz. What’s up? Clearly he performs
the dislocation act in Cirque’s adults
only show Zumanity and here we have performance
conditioning specialist Bre Dudzik. – What’s going on.
– What’s up. In this episode, we’re going to concentrate
on flexibility but not just everyday
flexibility. We’re going to see what kind
of flexibility it takes to be a Cirque du Soleil
dislocation artist and you don’t have to be a
dislocation artist yourself for this workout to help
you be more flexible. Ready to rock your inner
dislocation artist, let’s Cirque It Out. Araz’s training plan
requires development of strength and stamina. We need to keep his body fat low and his muscle hypertrophy
at a minimum so as not to sacrifice his
mobility and flexibility he needs to perform his act. The purpose of his full-body
circuit style workout is to keep his heart rate elevated
for the entire 30 minutes. We do this by utilizing
shorter rest periods, body weight exercises,
lighter loads and higher rep ranges. We will hit all
the major muscle groups with an emphasis on his core and we’re gonna
start with a warmup that’s gonna include a band and also his body weight. So, for Araz’s movement prep and to warm up
his shoulder joints, we’re gonna be doing
some band pull aparts. We’re gonna go
5 across the body, 5 diagonal in each direction and then 5 over the head. We notice as Araz does this, we pull apart
all the way completely so that he touches
the band to his chest with every rep. We don’t want to overdue
this exercise of this warmup as to fatigue the shoulder
joints and the elbow joints. I also include this warmup
in Araz’s movement prep because he can do his own
dislocation flare on it. Do not try that at home. For Araz’s next movement prep we’re gonna be doing some
body weight walking lunges. We’re gonna do 5
on each leg to start. You can progress this exercise
by adding weights in your hands if you want to, otherwise we want to make sure and focus on form and function by keeping the chest
nice and straight and also the torso upright. As Araz performs these, we notice that his chest is
staying nice and straight, his hands are down by his side. If you feel a little
more off balance, you can always put your
hands on your hips for a little more stability. If you want to challenge
yourself a little bit more you can put your hands overhead to make it a bit harder. Always keeping in mind that form while we perform. Excellent,
thank you. Now that we are warmed up
and ready to go, we’re gonna elevate
Araz’s heart rate by doing some box step ups, first with just his body weight and then next with some
dumbbells in his hands. We’re gonna do 5
on each leg to start. Alternating legs as we go; the faster we do this, the higher that heart rate
gets elevated. One suggestion I have if you don’t have
access to a box at home is to use stairs,
step stool, anything that’s going
to give you any sort of leverage. Another progression
that we can add is a calf raise with the step. Perfect. We’re gonna challenge Araz
even more now by adding dumbbells
in each hand. These are just
10-pound dumbbells. I suggest starting
with a lighter weight if you’ve got access
to 3 or 4 or 5 pounds, those work as well but again with that step-up it’s about elevating that
heart rate the entire time. If we want to add
that knee raise. If we don’t have dumbbells, I suggest finding some
stuff around the home; if you’re doing this at home, I would find some
soup cans to hold on, those are each about
2 pounds each. And one final progression if we want to make
it truly challenging is to put the dumbbells
up over the shoulders or up over the head. When those dumbbells are up over
our shoulders and over our head, we notice that we have
to stabilize our core a lot more which is gonna be
a little more taxing on the nervous system and also on the
respiratory system. Excellent. Now that we’re warmed up
are we ready to work out? So for Araz’s circuit style
workout, we’re gonna break this into
3 different exercises. The first exercise
we’re gonna perform is a one-arm dumbbell
bent over row using a 15-pound dumbbell
and a box. When Araz performs
this exercise, we want to make sure
that he maintains a tabletop back position, that there’s no rounding
of the shoulders. One specific cue that
I tend to give people is pretend that you’re starting
a lawnmower with your elbow, really pull with the elbow versus pulling with the bicep. One suggestion I have
for Araz when he does this is we also want to
keep a neutral neck. That natural curvature
of the spine should always be maintained
while we do this. Second exercise we’re
gonna perform with Araz is called a bench pistol. With a pistol squat
what we’re doing is we’re utilizing just
one leg at a time. One thing that
we want to focus on is if you’re just starting out
with this exercise, you can use your hands to
push off with your legs but we still want to lead
with that butt. If Araz wants to make it a
little more challenging, he can step up onto the box performing the same exercise by bringing his foot forward and dipping down. Now it looks like it’s easier because his range
of motion is less, but it’s actually harder because he’s not using
a lot of his glute muscles and a lot of his
hamstring muscles, he’s relying more
on his quadriceps. If you’re unsure if you’re able to
perform this exercise at first, I’d make sure you can complete a body weight squat on your own. And also, trying to do this while holding
on to an object that’s stationary such as a wall
or a corner. Excellent. For Araz’s third exercise
in his circuit, we’re gonna be doing a floor
close grip bench press using 15-pound dumbbells. He’s gonna come all the way down touching the chest with
the bell of the dumbbell and back up. The purpose of this closed grip
or neutral grip as we call it is to not only target
the inner pec muscles but also hit a lot of that tricep
which is the back of the arm. Slow and controlled is the name of the game
with this exercise. We also want to keep
an eye on our elbows. A lot of people when they
perform a bench press regardless of their grip, those elbows start to flare out. Now that Araz has finished
this last exercise of his 3-set circuit, we’re gonna move on
to his core circuit. The first exercise
we’re gonna be doing is called the hollow hold where we bring our
arms and our legs up. We maintain what we call
this elongated U shape. We can hold this for
as few as 15 seconds to as many as one minute. You can see immediately
he will start to shake and that’s because that core is
getting a great great workout. A cue that I give individuals
when we’re doing this exercise is to make sure we’re
pushing our low-back into the ground. The next exercise we’re gonna
perform in his core circuit is a plank on a physio ball. We do this by placing
our forearms on the ball, putting our feet out behind us, dropping those hips so that
we maintain that tabletop all the way from the shoulders
down to the feet. We maintain a plank anywhere from about 30
seconds to a minute. Now for Araz, he’s been
doing this ball playing for quite some time so we challenge him
a little bit more by having him roll the ball
further out towards me. And back in. One way that we can
do this exercise is always just a standard plank on our forearms on the ground. A lot of people don’t have
access to these balls so a plank is just as good
as a plank on a ball. You’re gonna get a little
bit more bang for your buck by having to stabilize
on an unsteady surface. Anytime we notice that those
hips are starting to drop, that’s our body’s way of saying
that our core is fatigue and we should stop the exercise. Third exercise we’re gonna be
doing in Araz’s core circuit is a reverse crunch. You’ll notice that he’s actually
holding my ankles on this exercise but if you don’t have
a partner to do this with, you can always grab a stable
surface like the corner of a wall or a piece of furniture
that doesn’t move. As he does this exercise, we go into what we call
a “flag position” where he’s actually
lifting his butt completely off the ground. If we’re unable to do that and we need to make it
a little bit easier, we can always bend the knees and not bring the hips
up off the ground, but if you feel like you can’t
complete 10 reps of those, I suggest regressing back. Now that we have completed
Araz’s three set circuit and also his core circuit, we really want to focus on
his mobility and flexibility to cool down. So we’re gonna go through some
of the same fair band exercises that we did at the start again focusing on form. For him we want to go through
the ranges of motion that he would normally
do in a show. He oftentimes gets
very very tight after a strength
and conditioning as do we all, but for him, we want to make sure
that those joints still remain fluid and mobile. Another thing that
we do as a cooldown is we want to make sure and really
stretch out his quadricep muscles in the front of the leg, anytime we do any of
those pistol squats or those step-ups, we notice that the quadriceps
get very very tight so he’s going to do
a basic quadricep stretch where he places the
heels of his feet right close next to
his butt cheeks, he’s gonna lean all the way back until he feels a deep stretch
in his quads. When we do this, we
want to make sure that the knees
remain on the ground and that we have a
slight arch in our back to really get a pull
out of the quads. The third and final cooldown is going to be a basic split
that he’s going to perform. If you are unable to
do a split at home and just a basic
hamstring stretch where you’re standing straight
and bending at the hips will suffice just fine. And that’s it for Araz’s
dislocation workout. Excuse me, I’m really sorry
but I have to go, there is a show going on. Bye. That’s it for this week,
don’t forget to Cirque It Out. Bye. You know, this kind of
physical performance is all about having fun so I hope that those of
you watching had fun too and that you keep
trying this workout to see how it benefits you. Don’t forget to stay active with
Cirque du Soleil on our next episode, there’s a lot more.
See you soon.

7 thoughts on “Flexible Dislocation Artist Workout | Total Body Circuit Style Exercises | Cirque It Out #8 Zumanity”

  1. I think I have the same facial expression when watching dislocation artists as the people who watch me do contortion 😂

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