Charlotte Hellhoff: Hi, this is Charlotte and Michelle from Performance Private Training in Columbia, Maryland. Michelle's worked really hard today, working her cores. Now we are going to show you how to stretch, which is very important to do after every workout.

So Michelle, you are going to start laying on the floor, putting your chin on top of the back of your hands there and pushing up. A very nice stretch for your core, bring it back down and relax a little bit and stretch up again, making sure that you're breathing nice and deep breaths.

Alright, do this one more time, push it up and hold, and come on down and come back in a child's pose for me, push yourself back, stretching nice, stretch for your lower back, elongating your torso, arms forward, still keeping your abs pretty nice and tight. We don't want to arch too much, arms forward. Now take those arms back behind you, getting a nice shoulder stretch. There you go, excellent.

Now I am going to ask you to lay down on your back. Okay, grab your knees and bring them towards you and roll gently from side to side. Feels good on your back, doesn't it? Very good, nice and easy. No jerking, no mess when you stretch, remember that. Alright, put those legs down, stretch them out on the floor and arms over head, very good. That's what you should all do after every workout, make sure you stretch. Thank you so much.