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Muscle-Building Workout and Diet


Hi, I’m Laurie Hernandez
in Las Vegas here to show you how
to train the CirqueWay and flip your workout into
something extraordinary. Today, we’ll be working
out with Vitor, a performer in KÀ, our Las Vegas show filled with
gravity-defying vertical stunts. And as you train
along with Vitor, we’ll show you how to defy
the everyday too. Vitor performs incredible feats 10 shows a week every week, and it takes a lot more
than a solid core to do it. Ready to work out the CirqueWay? Let’s Cirque It Out. You should consult your
physician before starting this or any other fitness program to determine if it is
right for your needs. Do not start this
fitness program if your physician or
health care provider advises against it. If you experience
faintness, dizziness, pain or shortness of breath
at any time while exercising, you should stop immediately. Hi, I’m Matthew Miller, I’m a performance conditioning
specialist atCirque du Soleil. As a performance
conditioning specialist, it’s my job to help make
sure these performers are strong enough
and durable enough to endure 10 shows a week and
almost 500 shows a year, and still bring you
the performances that you love seeing. Hi guys, what’s up? My name is Vit,
I’m from Brazil and I’m doing capoeira and
I’m acrobatic atCirque du Soleildoing the jester at KÀ. Woo!
Come see us! With any fitness
program or regiment, one of the most important things is movement prep or warm-up. So what we’re gonna do
is 5 dynamic movements followed up with
4 active stretches to get Vitor a little
bit more warmed up to get going into his workout. Alright, Vitor, so we’re gonna start off
with those high knees, chest up, get those knees
above your hips, 20 times, get it. 1, 2, 3, 4, 5, 6, 7, 8. Very good. Excellent. Next one, butt kickers. You want to get those
knuckles on your butt, chest up and pull those heels
all the way to your palms. 20 times, ready?
Go. As you’re doing this one, we want to try to feel
a stretch in those hip flexors and you should feel
those hamstrings fire up pretty well
during this movement. And perfect,
excellent. Next one, classic,
this is jumping jacks. The spin on it is that we want to make
sure our elbows stay straight as possible so we offer the shoulder
as much mobility and warm-up as we can get. So let’s get 20 jumping jacks keeping those elbows
as straight as we can, offering as much mobility into
those shoulders as possible. Go ahead. Good. And as he’s doing these, one thing you want to
try to keep in mind too is we don’t want to
jump jack in front, right, we want to keep
those arms behind the ears to offer as much
mobility as possible. Excellent,
Vitor. Beautiful,
alright. Next one in this set
is air squats, right. So we want to make sure
we counterbalance and most of the weight is
set back onto the outsides of our feet and our heels, our knees are over our toes and our chest is up. So if you’d like, you can keep those hands
out in front of you to counterbalance that movement. Ok, Vitor, bring those feet a little
bit closer together, stack those feet
underneath your shoulders, drive those knees out and
sit into that squat, good. And you can roll through
it a little bit quicker being more dynamic with it, excellent. So as you begin this movement, you might not feel that
you can get all the way into that depth but as you start to warm up, you should be able to feel that you can get a little
deeper with each repetition. There you go. Nice, Vitor, chest is up,
hips are back, weight’s on the outside
of his feet and his heels and his knees are
driving over his toes. Perfect. Alright, Vitor,
excellent. Next one, we’ve got a twisting heel touch,
right. So we’re gonna open up
your stance, we’re gonna turn those toes out, keep those hands wide open and you’re going to twist, you’re going to press,
push your hips back in order to reach down
to the opposite heel. You’ll feel this the majority into your hamstrings
and your adductors and then we want to add a twist to get some thoracic
mobility in there as well, alright? Go ahead,
10 a side, twist and rotate,
good. So as you can see, one thing that’s really
important with this movement is that he’s driving
his hips back. We’re not just dropping
the shoulders forward, we’re actually pushing
the hips back which is gonna enable us to keep our back super straight.I can feel my hamstrings.Yeah, hamstrings,
adductors. Good. And then we add that twist in order to achieve a little bit
of thoracic mobility as well, and in order to get that twist you’ve got to turn your head, you can’t just spin
your shoulders. Perfect, Vitor, excellent. Good. Perfect, alright. Now we’re gonna move into
the 4 active stretches that we’ll do in order to get
a little more mobility into his lower extremity. Since he’s an acrobat, right, and specializes in martial arts, we want to make sure those
hips are nice and loose. So, that first movement right, we’re gonna go into
that giant lunge, yep, and we’re gonna open up the front of the hips so keep that back leg
off the ground, good, keep your weight here and we’re gonna drive
that right arm up and over, good, and as you’re doing this feature I want you to drive
your hips forward, good, and that will open up
the front of your hip, perfect. Each of these stretches you can hold for
about 15-20 seconds. Excellent, perfect. Now moving to the second one, both hands down in front of you. The idea for this one is we want to try to press
the hips as low into the ground keeping as proud
a chest as possible. You can be mobile with this one, so Vitor if you want, you can kind of press
into your toe, you can move yourself
forwards and backwards and this will open up
the back of that hip. You may feel this in the
front of your hip flexor or you also might feel this in
your hamstring on this side, all depending on where
you are tightest. Perfect, Vitor, excellent.
Alright. Next one, we’re gonna
twist open, so let’s actually
have you turn around. Perfect,
yeah. So from the hands down, we’ll have him twist
towards the bent knee to add that thoracic mobility and this will also generate a
deeper stretch into that glute and hip flexor on
the right side. Perfect. Same thing, about 15-20
seconds each movement. Perfect, Vitor. Settle back to your
right knee for me. Yeah, settle back all
the way to this knee, chest up and then extend that left leg. So now we’re gonna transition into mobilizing the hamstring, and again we want to be active so we want to use the quad and the dorsiflexors
of your foot, engage them in order to really
mobilize that hamstring. Good. Keeping your chest up
as much as you can will offer the greatest
mobility into that hamstring. Same thing, you can be a little
mobile with it, you can kind of be ballistic just to kind of get
that muscle warm, perfect. And then we’ll repeat the
same thing on the other side, good,
so chest up and pull the arm back, excellent. And you can see
he’s driving his hips forwards, right, getting as much mobility into
the front of that hip as possible, engaging that glute in the back, actively pulling
his posterior chain and shoulder and staying tight
throughout his core. Perfect. Go ahead down
two hands to the bottom. He’s gonna keep
his hips low, his chest up and again you can create
a bit of extra mobility by moving forwards
and backwards, side to side, however you’d like to do it. Good, Vitor, good. Go ahead and turn
towards that bent knee, yep, excellent. Now we’re just offering
that thoracic mobility along with increased glute and more hip flexor. Perfect. You can settle back
to that left knee, good, here we go and we’ll activate
the front of that shin and your quad in order
to help relax that hamstring and then keep your back straight
and move into that stretch, good,
lean in, lean in, there you go. Where do you feel that most? – Here.
– Perfect. – Right here.
– Good. – It’s a very good stretch.
– Excellent. So now that we’ve done
our dynamic movements, we’ve gone through our
active stretches, now we’re a bit more ready to get into the
strengthening portion of our workout. So for the strengthening
portion of this workout, there’s 3 exercises and the intent of
these movements is gonna take
a little bit more time, we’re not trying
to do these fast. So for this first exercise, we’re gonna be doing a
unilateral deadlift into a tuck into a reverse line, so it’s really gonna focus on strengthening that
posterior chain while offering coordination
and balance at the same time. So, reverse, there you go,
excellent, and squeeze that left glute, come up to the top and rest that kettlebell
on your knee, tuck it up squeezing
that left glute, place the foot down and
step back into a lunge. Yes. Keeping your shoulders over your center of gravity
or over your hips, you want to try to
not lean forwards when you go into that lunge. So here, we’re driving
the hip back, perfect, Vitor,
squeeze up, tuck the knee up in front squeezing that left glute, keep that left knee straight, good, and now step back
into the lunge. Vitor is doing this super slow, you don’t have to do this
as slow as him so add a little bit
more pep to it. So, lunge, stand out of it, tuck and reverse lunge. Yes. Let’s do one more, ok. Tuck, squeeze that left glute
and step back. There you go, challenging his central
nervous system and his balance, perfect. And step back into that lunge. Perfect,
great job, Vitor.Hoo!The second movement
we’re gonna add is a goblet squat. So, feet a little bit
closer together, good, and sit back into that squat. Excellent. So you can see the
majority of his weight is on the outside of
his feet and his heels. His hips are driving behind while his chest is staying up and his knees are driving
over the tops of his toes. The other thing that will
really help with this movement is controlling your breath so at the top of the
movement you inhale, hold the breath, sit into the squat and then as you get out
of that sticking point, you exhale. Good, Vitor,
let’s do two more. Last one. Perfect. Go ahead and place it down.
Excellent. The third movement in
this small circuit is gonna be a foam roll plank. So it’s basically a more
difficult version of a plank. Onto the foam roller. So straighten those legs out,
perfect. Elbows are underneath
his shoulders and then from here he’s gonna
stay nice and hollow, his abs are gonna stay engaged and he’s going to extend
and return. Excellent. Two. The other thing you can
notice is that Vitor’s eyes, his gaze is staying forwards which means that he’s
staying up and engaged. Perfect. Good, let’s do 4 more,
Vitor, these are perfect. 7, nice. You can see how much
he’s using his lat incorporating with
his core with this movement. Last repetition, Vitor, and rest,
perfect. So these are the 3 movements as part of the strengthening part
of this workout. We’re gonna do 5 on each side of the deadlift. We’re gonna do 10 goblet squats. We’re gonna do 15
foam roll planks or plank foam rollers. Complete this set for 3 and make sure you’re
resting as much as needed. There’s no rush with these, we really want to make sure that
the muscles are fully recovering so that we’re capitalizing
on gaining strength instead of building stamina. So on to the next
section of our workout, this is the metabolic
conditioning part. So the key to this part is that we’re not focusing
as much on strength as we are focusing on stamina. So for this workout, there’s 3 sections,
ok. Each section of the workout starts at a 5-minute increment. So the beginning of
the workout starts, you start your running clock and Vitor will begin
the first section. At the 5-minute mark, you have to be completed
with the first because the second one starts and then at the 10-minute mark, the third one starts,
ok. So the first section
is a couplet, two movements. We’re doing a squat press and we’re doing
a deadlift bent row. So, I’ll demonstrate these
really quick for you, Vitor. So we’re going to
take our dumbbells. For the squat press, you’re going to
take the dumbbells and place them up
on your shoulders, ok. From here, we’re going to
assume that squat position we just talked about before. You’re going to
take a full squat, hips below knees, stand and press, ok. So, squat
and stand. This is going to be done
for 15 repetitions. When you’re finished, you’re going to move forwards into a deadlift and a bent row. So, feet are standing
underneath your hips, we’re going to push
that butt back in order to get the
weights in front. Once we’re in this position, you row once, lengthen,
and then stand again. This exercise will be
completed for 10 repetitions. You’ll do both of
these exercises for 3 sets. You have 5 minutes to finish. Any time that
you have left after is the rest before you
begin the next couplet. It should take you between
three and a half and four minutes if you’re hustling, ok, so earn that rest. – You ready, Vitor?
– I am. So the first portion, 15 and 10, we’ve got squat press and then dumbbell bent row. You ready?
Go. Good. Try to string those
movements together so as you press, take that weight right
above your head, yes, squat and press,
good. Move a little faster for me. There you go, when you press, press those hands all the way
behind your ears, there you go. Squeeze those glutes at the top. Nice. That’s the
pace you need to do in order to keep this going. Good, Vitor. Good good good, sitting back,
he’s keeping his chest up and he’s keeping breathing so make sure you’re
actively breathing, get those 15 reps. Good, Vitor. Good and 15, excellent. Alright, now keep those feet
a little closer together, start with the weights
to your side, drive back and hit
that bent row. And row, 1, lengthen and stand,
good. Send it back. There you go Vitor,
come on, we’ve got 90 seconds left until we begin
the second portion of this, of this part, there we go. Keep digging.
3, 4, good, last one and 5. Good, rest. Perfect.
Hang those tight, alright. So you’ve got one
minute to breathe until we begin the kettlebell swings
and the burpees. At the 10-minute mark, your last portion, which is called an L-sit. So you’re going
to take your dumbbells. This is a difficult movement, this is a CirqueWay movement. What we’ll do, you’re going to start
in a seated position with your hands
on the dumbbells, and you need to accumulate
two minutes of an L-sit in your 5 minutes. So from here Vitor,
you’re going to press up and just hold, with your feet and
your butt off the ground, for as long as you can on a running clock. If this is too difficult, you can do hollow hold, so from here, just press up so that
the only thing touching is your lower back, legs are up, shoulders are up, staying tight in
a hollow position. And again if that
one’s too difficult, you can accumulate time and just do a traditional plank. Cool. Vitor, are you ready? Alright. Same rep scheme: 15 swings and 10 burpees, so you got 15 seconds left,
are you ready? – I am.
– Alright. So remember as you’re doing
these kettlebell swings, make sure you’re using
an appropriate weight that allows you to keep moving
through all the repetitions. Vitor,
3, 2, 1, go. 2,
good, so a little less bend
in your knee, Vitor, just swing,
just hinge at those hips, there you go, keep
the back straight, excellent, and relax your arms,
nice. Keep going, keep going, good, 8,
nice, 9,
keep driving, you want to think about
pushing your heels down into the floor, good. Excellent.
Sit back into those hips. Good,
last few, good,
last one and good.
Place the kettlebell down. Let’s go ahead and start
those burpees, my man. Straight down to the deck, touch your chest and
your thighs to the floor and then make sure you jump all the way into the burpee, you want to try to avoid
jumping into those toes. There you go Vitor,
come on, 3,
move a little faster, move a little faster, 4, we got to earn
that rest at the end, come on. Alright, Vitor,
come on, these are the last 5 reps, keep going, we only got about a little less
than a minute left and before we begin
those L-sits, there you go. Come on,
last one, last one. And breathe. Good. Alright. So as you catch
your breath, we’re gonna set this up. Remember the next part, folks, is we’re gonna do that L-sit. If the L-sit is too difficult, you can go into that hollow hold and again if that hollow hold
is too difficult, you can go into that plank, alright. So the idea here is
he has 5 minutes to accumulate only 2 minutes. So even if you break it up
as you go, that’s it, so if you do 5 seconds
at a time and come down, just make sure you’re
either spotting a clock or you have a
separate stopwatch. Alright.
Coming up on it, 3, 2 and 1. Excellent. So the idea here, right, the only thing I’m looking for is that your heels
stay off the ground and your butt stays
off the ground. You don’t even need to
keep those knees straight, so if you want you can
bend those knees Vitor, it helps focus on pulling those
abs in a little bit tighter. Alright, Vitor,
keep going, come on, we only got a little bit left. Ah, next, come on, come on, we only got 10 seconds left,
you ready? Keep them up, 9,
8, 7,
6, 5,
4, keep it tight, 2,
1. Time, brother,
good job. Yes. – Thank you, brother.
– Excellent job. So that was the end of our
metabolic conditioning set. Next we’re gonna move
forwards into our cooldown, and the cooldown is gonna be
mostly passive stretches and passive movements to allow the
muscles to lengthen and relax. Unlike what we did
when we first started, which was active movements
to get the body ready, now we cool down and
let the body relax. Great job, you guys. Thanks so much for this. I don’t expect a lot of us to be going vertical
anytime soon but I think you’ll start feeling
the benefits of this workout almost right away. The body can do pretty
extraordinary things, all we have to do is work for it and Cirque’s artists and coaches
are here to show you how in our other videos. So don’t forget to get active withCirque du Soleil
in our next episode. • GET TICKETS • MORE CIRQUE IT OUT VIDEOS
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11 thoughts on “WORKOUT Routine with KÀ by Cirque du Soleil Acrobat & Capoeira Artist | Cirque It Out #10

  1. I Love Cirqeu du Soleil , because the shows and music are so beautiful. I really want to join Cirqeu du Soleil when Im older. When that time comes I will show you my skills, spirit and my love for the circus. Hope to see u in the future Cirque du Soleil : ) !!!!!!!

  2. I workout every day with the Cirque du Soleil musics, 1 music 1 exercise, and when I do I look to the clock and I think "probably right now a cirque du soleil show is at work" sorry my english lol , I look to the cirque web site and in the day when they don't have apresentation I don't do my excercise xD (I follow Zumanity calendar so wednesday and thursday I don't workout) ♡♡♡ Love from Brazil!!

  3. Me encantó la rutina, excelentes movimientos y técnicas.
    Gracias por compartir y traer el circo y sus integrantes a nuestros hogares
    Un abrazo desde Ecuador 🤗🖒🖒

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