- Hi, I'm Shauna Smith-Yates and today I'm going to be taking you through a level one workout on the Arc Barrel. So let's first inhale and bring your arms both at the same time overhead by your ears and then exhale, circle your arms down and around. Let's do that two more times and then we'll reverse directions. Exhale two, one more time, inhale. So I'm going to really roll my low back into the mat, hold that low back there with my abdominals. Lift one leg to tabletop, the other leg to tabletop and float my arms by my hips. Here I go. I'm going to inhale for five counts, exhale for five counts. Inhale 2, 3, 4, 5. Exhale 2, 3, 4, 5. Inhale 2, 3, 4, 5. Exhale 2, 3, 4, 5. Hips are more towards the top and your head's going to relax down onto the floor. We're going to do a single leg lift. So as you inhale, pull on the abdominals. As you exhale, I want you to lengthen one leg up off the mat and then relax it back down. Other leg. Lift and lower back down. And lift and lower. Other side. Lift.