The Wildcard Workout: 20 Minute Tai Chi, Qi Gong & Bodyweight At-Home Workout [FOLLOW ALONG] скачать в хорошем качестве

The Wildcard Workout: 20 Minute Tai Chi, Qi Gong & Bodyweight At-Home Workout [FOLLOW ALONG]

You asked for it, so here it is! Since starting my journey to heal my back pain naturally and go from 250 lbs to 180 lbs, thousands of you have requested a full-length, real-time video to follow along with at home. This is the exact routine I am doing every single day. It's a fusion of ancient Chinese longevity techniques (Tai Chi + Qi Gong) mixed with classic bodyweight movements (like Pushups + Jump Rope). There are no cuts and no edits - just press play and work out alongside me for the full 20 minutes. Let’s get after it! THE GOAL: To combine gentle flow with strength to support weight loss and natural back healing. THE WORKOUT STRUCTURE: Total Time: Approx 20 minutes Movements: 17 exercises Duration: 1 minute per movement Rest: 10 seconds between sets IMPORTANT NOTES FOR FOLKS WITH PAIN OR INJURIES: Please listen to your body! If the speed in the video is too fast, or if 1 minute feels like too much, please slow down to a gentler pace. You can modify this by doing each exercise for 10-30 seconds. Focus on the length of time and intensity that feels good for your body today. You can find the slower, gentler version of the workout here:    • The Wildcard Wellness Slow Day Routine: 12...   *THE MOVES LIST:* 00:00 - Intro 00:18 - Lymphatic hops 01:41 - Body waves 02:59 - Arm swings 04:16 - Trunk twists 05:31 - Forward arm circles 06:51 - Bent over back shakes 08:08 - Backward arm circles 09:21 - Dead arms 10:35 - Golf swings 11:50 - Marches 13:05 - Tip toe arm swings 14:19 - Twist the waist 15:38 - Ballet squats 16:51 - Wide arm step backs 18:09 - Backward wave lunges 19:27 - Pushups 20:50 - Jump rope --- FOLLOW THE JOURNEY: 📸 Instagram:   / wildcard.wellness   🎥 TikTok:   / wildcard.wellness   📘 Facebook:   / wildcardwellness   🧵 Threads: https://threads.com/@wildcard.wellness RESOURCES & GUIDES: 📚 Full Step-by-Step Workout Tutorial: https://wildcardwellness.co/blogs/art... 🚶‍♂️ Slow & Gentle Version of the Routine:    • The Wildcard Wellness Slow Day Routine: 12...   🏋️‍♂️ The Supplements & Gear I Use: https://amzn.to/4sSqJQF 📄 Visual List of Exercises: https://docs.google.com/document/d/1P... 🥗 My Diet & Eating Plan: https://docs.google.com/document/d/1O... 💻 Website & Merch: https://wildcardwellness.co/ MY GEAR & SUPPLEMENTS: ✅ Everything I Use Day-to-Day: https://amzn.to/4sSqJQF 🥛 Clean Protein (Ballerina Farms): https://a.co/d/0n2NUBl 🎒 My Weighted Jump Rope (Crossrope): https://amzn.to/4qVJroD 💸 More Affordable Jump Rope (Redify): https://amzn.to/4r2iCiZ ✨ Collagen Supplement: https://amzn.to/3LFtXpV ⚡ Pre-Workout Drink (Gainful): https://amzn.to/4qQxp03 🥦 Organic Greens Supplement: https://a.co/d/9RfSoRH --- DISCLAIMERS: This video is for informational purposes only and does not constitute medical advice. Always consult a physician before starting a new exercise program, especially if you have a history of back injuries or other medical conditions. If you experience pain while doing these movements, stop immediately. Copyrighted music licensed from Lickd. https://lickd.co Hallucinate by Dua Lipa, https://t.lickd.co/l/0ywzdPOJ9eQ Don't Start Now by Dua Lipa, https://t.lickd.co/l/Oa9GnWPwb5n All My Love by Major Lazer, Ariana Grande, Machel Montano, https://t.lickd.co/l/lMyQYVgvyw3 Break My Heart by Dua Lipa, https://t.lickd.co/l/LoR4r2x168A I Like Me Better by Lauv, https://t.lickd.co/l/5BMke75Kp2Q Dale Como Es by Jhay Cortez, JHAYCO, https://t.lickd.co/l/XOkRo0ngpZL Espresso (Espressooooo Version) by Sabrina Carpenter, https://t.lickd.co/l/RWG78LJAXe3 REGALITO by Kazz Flow, HeoLuih, https://t.lickd.co/l/JkD78PnmRb3 #wildcardwellness #qigong #taichi #bodyweightworkout #backpain #weightlossjourney #homeworkout #followalongworkout