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[Music] hey there friends i’m eddie licious and today we’re gonna orchid

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in this video i’m gonna teach you a series of conditioning exercises that are designed to help maintain strength

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improve balance and hone mental focus the goal of this workout is to keep you strong and flexible for those stressful

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and busy show days as well as give you a chance to let loose and dance out some tension fun right this routine can be done

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anywhere no weights or gym equipment needed just make sure you’re wearing comfortable clothes and have some water and a yoga

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mat handy will you take a moment to get organized and ready allow me to tell you a bit about myself i am a luqun territory-based drag king

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and have been performing for 14 years in victoria bc i discovered drag as a young artist

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and quickly found that it was an amazing way for me to embrace my identity as a two-spirit person while exploring a multitude of

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characters that make up my personality and so eddie licious was born to me

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dragon performance art is all about celebrating your most authentic self while playing with your identity in a fun and fluid way

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i find that one of the coolest things about drag is that your body your face your grace itself

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is the artistic medium and so the sky really is the limit you can be who you want to be and do

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what you want to do and it’s all valid my friend i’m so glad you decided to join me today

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so now that you’re here let’s get to work all right so we’re

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going to start off real easy with a gentle wrist warm up just start rotating those hands

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nice and easy bring your arms on up above your head

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and bring them down switch directions if you want

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hands in front we’re going to offer our story rotate around and bring them back to

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prayer and out stand it

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keep it going nice and chill just like that

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now is the time to set your intention for the workout think about what your goals are in life what your goals are in fitness

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how good it feels to get moving

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and keep it going all right shake them out shake shake

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shake we’re gonna get the shoulders involved coming into a windmill

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engage your abs engage your glutes lean back if you want to make it a

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little more challenging for yourself feel that stretch in your sides the

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closer you bring your hand to your head the more you should feel it yes you are a beautiful windmill

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a magnificent turbine able to power a small town with the energy in your arms alone

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feel the stretch the power the warmth no fracking needed to fuel us up

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few more

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almost done keep it going

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remember to breathe okay relax okay we’re going to do

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a little bit of a chumbawambo move now you remember them again knocked down but i’ll get up again

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something something never keeping me down yeah like that okay so you’re going to bend at the waist and

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walk your hands down into a plank position and you’re just going to walk your hands back

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up use your core to help you get up out of the plank position and as you come up to standing

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try to roll up one vertebrae at a time imagine like you’re stacking them and feeling your spine lengthened

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if this move feels too challenging today just come on down to your knees and walk it back up from there and keep

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it going

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this routine today is all about going at your own pace no need to count reps or go turbo speed

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just find a pace that feels good for you we want to keep our heart rates up but make sure we’re doing all the moves

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today using good form if you need to take a break at any time and stretch it out go for it you can pause the video or let

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it play on and join in again when you’re ready no stress

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keep it going

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you want a little extra stretch when you come down go into a cobra pose look up to the

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ceiling [Music] come back down and walk it back

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up [Music]

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remember to breathe [Music]

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keep it going one more time one more time time to celebrate

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and come back up to standing

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nice all right okay let’s get those legs coming into a bare stretch so we’re just

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shifting back and forth feeling that stretch on the hip the inner leg

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you can do the move up here for a bit of a gentler stretch or if you like more of a challenge widen your stance a bit and walk your

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hands across [Music]

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feeling it in the ankles feeling it in the legs we’re feeling it

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feeling all the feelings [Music]

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keeping those muscles engaged [Music]

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and back you might feel a little stretch in your lower back last one

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and done okay coming into big big rotation so feet shoulder width

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apart reach up grab the planet of your choice bring it in your body down around

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and up back the other way down around and up

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engage your core to help you get back up and around and feel that big stretch in your back

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and hips and back and hips [Music]

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a few more times you got this [Music]

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all right [Music]

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one more time one more time one more time and done all right

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[Music] for the moves we’re gonna do today i really want you to focus on what muscles

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each action is using and work on intentionally engaging those muscles as you go through the movements

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feel yourself using and flexing that muscle group keep your abdominal muscles activated

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and your shoulders down not up by your ears doing all that is going to help take some pressure off your back and

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your joints and help your movements become more fluid and natural in this workout in life and in your art

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okay feeling the blood starting to flow okay so for this next move we’re going

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to grab our mats and come on down to our hands and knees [Music]

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curl your toes under to brace yourself bring one leg up to your chest

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circle it around extend it behind and then come back the way you came

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and repeat really focus on engaging your glute when you extend and use your abs to help you

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bring that leg back under yeah if you feel like you want more of a

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challenge here come on up to a plank position and keep it going

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get more the side almost done almost done keep it going

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okay stretch it out real quick give it a little shake shake and shake shake we’re gonna move

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on to the other side same motion and go

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a lot of people ask me you know eddie how do you get a bikini body and i say it’s simple step one procure a

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body make sure you ask consent if it isn’t yours step two put a bikini on it oh yeah

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[Music] come on you got this one more

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all right all right maybe a couple more and chill okay

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okay who’s feeling sweaty already [Music] well we’re gonna come back up to

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standing and remember the shoulders we worked a little bit we’re going to get them involved in a massive way so extend

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your arms out to the side and starting with small circles coming back again

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core engaged and shoulders down not up by your ears if you need to stop at any point during

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this and stretch it’s all good this one is actually a little challenging for me

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and then we’re gonna go opposite way coming forward with those little circles

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keep those arms up [Music]

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i really have a love-hate relationship with this exercise and i am feeling the burn

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okay bend up the elbows bring your hands up and down rotating

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that rotator cuff how do birds do this

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keep it going [Music]

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awesome okay reach straight up above your head

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really feeling the heat now up and down at your own pace

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challenging but not hurting engaging that core engaging your shoulders strong stance

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deep breaths [Music] you got this bring them out to the side

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twist your hands [Music] twist and twist twist and twist

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[Music] make sure you don’t bring your shoulders

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up when you come forward keep it going [Music]

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no problem almost done almost done one more one more thing one more thing before we put

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our arms down congratulations if you’ve made it this far [Music]

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we’re gonna pull back pull straight back engage your lats feel your chest stretch a little

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keep it going you can do this you can do this we’re almost there

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okay rest cool i feel about ready to fly away now how

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about you [Music] all right now that we’re nice and warmed

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up just grab some water and let’s get this party started for this next section we’re going to do

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a series of dynamic poses and holds on one side so make a mental note of which direction you go first and make sure you switch

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sides for the second round for the cardio parts feel free to go as fast or slow as you like

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as long as you keep on moving literally even if that means just walking it off for a sec this is supposed to be you know drag

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king party fun time not a boot camp a promise

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okay so first pose we’re going to come into a warrior stance you take your feet a little bit wider

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than shoulder width front foot facing forward and your back foot at a comfortable angle

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now we’re going to reach forward keeping our shoulders down not up and we’re gonna reach back

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really engage your quad and your core as you reach forward and feel that nice

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side stretch as you come back and reach

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back

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[Music] only go as far as you’re comfortable you want to strain your back

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get ready we’re gonna hold the pose and go

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flex that quad engage your glutes hold it hold it hold it breathing

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breathing is important it’s good for you hold and relax

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nice okay let’s keep it going and get into some cardio we are gonna do a side step shuffle kind

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of thing nice and easy going one way and then coming back the other way

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you can go as fast or slow as you like here and you can add a little hop if you like

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just have fun with it this is a great conditioning exercise to improve your footwork

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if you’re the dancing type and actually it can be a dance move in itself if you’re sassy about it

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we’ll do it give me some attitude give it to me yes look like a butterfly

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sting like a bee pose from your pose from a pose pose from a pose from my pose

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pose for me pose for me pose keep it going

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back and forth and back and forth and you got this we’re almost done and

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back and forth and keep it going and back [Music]

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okay do you remember what side your warrior was on let’s come back to that move on the opposite side

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and here we go [Music]

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feel that nice stretch you can be whatever warrior you want to

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be are you fighting for equality self-acceptance greater diversity whatever it is starts with you

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gather that good energy in and push the bat out

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feel your body lengthen yes

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get into a nice rhythm there with it

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and now we’re gonna hold this pose yes you are a magical wario princess

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god x flexing your ferocity smashing the patriarchy pulling in intersectionality

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pushing out oppression engage your quad glute shoulders down

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stretch and hold and done great job okay

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okay let’s grab a quick drink of water catch our breath before our next cardio blast

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here’s a fun queer history fact did you know drag as an art form hasn’t always been

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received the way we look at it today in fact the sort of public awe sometimes

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bordering on warship of drag queens has really only cropped up in the past decade or two before that drag was submerged deep in

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underground clubs and back alley bars and even before that it was an exaggerated and integral part

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of theater culture the fact is drag has been a part of our culture for centuries and every era and every new iteration of

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the art form has been crucial to the shape and success of drag today you feeling rested feeling good okay so

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let’s get our feet going again and our heart rate’s up we’re going to do a grapevine step

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another great go-to dance move to get you across that stage so you take one foot in front of the

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other cross it in front then behind and stop back the other way

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front step behind step back and forth you can get sassy with

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this one too give me a little arm action while you’re at it [Music]

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kind of reminds me of the hustle [Music] yes all right if you want to push

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yourself you can speed it up and travel a little bit less getting those hips involved kind of

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twisting your body as you do it stay on the balls of your feet for this one if you’re doing it quick

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landing gently and let’s go all right all right back and forth back

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and forth [Music]

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almost done keep it going give me some attitude

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okay okay five four three two one [Music]

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excellent okay we’re gonna keep our heart rates up we’re gonna move right here straight

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into leg lifts you can grab a chair to help with balance with this one if you want we’re going to bring one leg up extend

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it out bring it back open it to the side back in again and down

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and again you bring it up extend back open in

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and down keep it going and really engage your core here that’ll help keep you from falling over

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a neat trick i’ve learned is actually that if you touch your belly button it somehow magically improves your balance i don’t know how that works

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but i do love a good body hack so i’ve never questioned it remember folks i am a drag performer not

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a doctor or even a fitness instructor for that matter hurry and keep it going

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okay doing that burn getting ready to hold the pose ooh which

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pose are we gonna hold here [Music] well it’s up to you if you’re comfortable you can come into a straight

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pose your knee up like this

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bring it down shake it up for a quick sec you can go full out and extend that leg all the way

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squeeze that quad squeeze the glute flex your abs concentrate we’re almost

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done and release that leg down excellent remember you can stop at any

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moment and take a quick drink of water if you like walk it off

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but if you’re ready to keep going let’s do it and dance time we’re gonna do some quick

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feet for that cardio burn so imagine you have a little square on the floor and i want you to step

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in with one foot in with the other foot then out and up in and in

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out and up as you start to speed it up keep on the balls of your feet and

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engage those calf muscles and quads oh dna and out as fast as you

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want faster slows you’re comfortable with you

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can give me some attitude on this one have fun with your arms stay up on the balls of your feet

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keep a little little bend in the knee going so you don’t hurt your knees as long as you’re moving your feet quick

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this one makes me feel like a football player

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and keep it going i’m almost there i believe in you

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i believe i believe

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breathing

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okay almost there and we’re gonna do leg lifts on the other

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side so hopefully you’re keeping track of which side you started with grab that sip of water stretch it out a

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little bit get ready you know what’s coming okay

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and let’s go extend

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keep it going get a nice steady pace

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fun fact traditionally drag has been a way of performing exaggerated aspects of gender

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often with artists impersonating the opposite gender to the one they identify as in relatively recent years however the

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art forms become much less binary with many artists opting to call themselves drag things drag performers or even drag monsters

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it’s also becoming more common for the same performer to create characters at both ends of the gender spectrum

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and often somewhere in the middle the terms drag king and queen are both extremely widely used and well

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known but the art form has been shifting to include many more gender identities for the traditional male and female

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impersonations if you decide to try it out remember that you’re not bound by any limitations and all drag is valid

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now pick that leg up and come into a nice engaged pull

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and breathe and squeeze these abs try to get your leg up higher if you can

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[Music] almost done and step down

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very nice okay have you figured out the order of things now again it is time to boogie

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we’re gonna drop down and get the hips involved when our foot steps out of the box and we’re also going to switch the

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rhythm a tiny bit so instead of going one two one two one

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two one two one two one it’s gonna be one two one two one two one two one two

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one two one two one two one two you dig okay so let’s speed it up and dropping that hip on the way out

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adding some attitude yeah we like attitude here it’s good

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[Music] you can really add your own personal flair in these cardio sections

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real those treats fancy footwork

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try to get those hips nice and loose [Music]

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god god good keep it going [Music]

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keep going the board of this you can switch back to our little grapevine step for a little modification

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a little interest three two one and rest

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nice okay so let’s take a minute now to give our quads some love

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since they’ve been doing a lot of the heavy lifting for us so far again for this exercise you can grab a

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chair to help with balance so go ahead and do that right now if you need to

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[Music] we’re going to take our foot in one hand and reach forward as we stretch it out

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and come back to neutral and reach again

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this one’s also great for the hamstring and again of course a very nice way to improve balance

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[Music] as you come forward you can use that arm to help you stabilize

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and remember to keep a steady pace but make sure it’s comfortable for you

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reaching keep your hips square

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you don’t want your leg to come out to the side like a dog peeing on a tree

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get ready and hold there you go

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and relax all right we’re gonna go right into the other side so grab that other leg

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bring it on up and stretch forward same thing

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and don’t forget about your belly button it’s a good trick fun fact while the term drag king was

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first cited in print in 1972 the practice of male impersonation goes back much further it was a common tradition

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in theater as early as the 1700s the first popular male impersonator in the u.s theater was annie hindell who

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started performing in new york in 1867. british music hall performer vesta tilly was

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also active in the late 19th and early 20th centuries as a male impersonator blues singer gladys bentley performed in

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male attire in new york los angeles and san francisco from the twenties to the forties stormmay de la hoya performed in male

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drag along with female impersonators at the jewel box review in the fifties and sixties as documented in the film

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stormy the lady of the jewel box okay now we’re gonna come into that hold

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remember the belly button remember your breath

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keep that shoulder down that’s reaching out there three two one and relax

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all right now can anybody guess what time it is dance party time i do love a good dance

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party if you need some water now is the time to grab it stretch out anything that’s

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feeling funny on you and get ready to come into about five minutes of super fun party

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time density dance stuff we’re gonna do four different moves i’m gonna break

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them down and we’re gonna speed it up and keep going through the motions

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remember to have fun with this one this one feel free to get a silly or serious as you like okay we’re gonna start shifting our

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weight forward and back as we bring our arms front bring them around

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and other side step around and forward around

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and forward around and forward and speed it up

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[Music]

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yes [Music]

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keep it going [Music] and then we’re going to go into the next one and

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bring it around elbows out and around elbows out and around elbows out

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and around and fast

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[Music] a little squat happening on this getting

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that blood pumping again [Music] back to the first move fourth

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[Music] and second

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okay for the next one we’re going to bring our leg up other leg up and double it up

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up up double it up use your abs

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as your leg comes up punch down and get ready to speed it up

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[Music]

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nice going and i’m back to the beginning

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[Music] and second move

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and hit

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nice okay next move i’m gonna kick your leg out

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as you punch with the opposite arm

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with the opposite if we arms it up we’re going to add a little hop in there

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kick kick kick kick kick [Music]

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kick [Music]

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and back to the start from the top

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and hit [Music]

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and switch

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[Music] and switch

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and switch from the top [Applause] [Music]

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and switch [Music]

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and switch

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and switch [Music]

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one last time from the top feeling it

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[Music] last one give it your all and switch

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[Music] and switch

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you’re killing it i would not want to dance battle with

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you and switch [Music]

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and done great job it’s definitely definitely time for a

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little water and a little stretchy stretch

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all right everybody we’re almost finished for today so take a big deep breath and come on

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down to your friend matt i don’t know about you but i’ve had

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enough of being on my feet hope none of you dragsters opted to do this routine in stilettos

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though i know some of you probably could hashtag drag queens are superhumans

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okay so we’re going to come into a popular move known as bird dog which i always call wolf and raven in my

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head because ravens are actually known as wolf birds in some circles the reason for this is that in nature

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wolves and ravens work together to find food the raven will fly around until they find a food source and call to the wolf

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to let them know there’s good hunting there i’ve always just found that so inspiring to think that

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two such very different species can get along and work so well together some food for

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thought for us humans am i right okay anyway so to be the raven we’re

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going to come down on all fours curl our toes under to brace ourselves and extend one arm straight out at the

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same time as the opposite leg and then we’re gonna go into wolf as we

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curl into a strong crunch position engage your glute and pec muscle as you

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extend and use your abs to bring it back in

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extend and in

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and keep it going friendly reminder to keep your shoulder

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down not up so you’re crunching your neck in [Music]

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good and keep it going

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[Music] be mindful of your back really feel that

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flat [Music] this one’s really a full body burn and

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we’re gonna hold that pose get ready and hold it

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[Music] squeeze the glute raise that arm up

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and release it before we do the other side just come back into child’s pose

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and give your back a little bit of a stretch

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back up to your hands and knees stretch anything you need a little

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rotation erase yourselves hit the other side

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strong extension reach reach out there

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keep that going keep a nice flow going deep breaths and get ready to hold it

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and here we go

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keep that core engaged and relax

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nice very good you have done an amazing job today thank

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you for sticking with me we are almost at the end and last but certainly not least

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we’re going to give a little action to our abs take a seat on your mat

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feet shoulder width apart heels digging into the ground and we’re just gonna bring that shoulder

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back and then the other one for this move you

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really want to focus on engaging your core it’s going to work your transverse abs at the same time that you’re getting a

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nice stretch on your shoulders you can do this as fast or slow as you

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like you want to stretch it out real long

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feel free just keep that core engaged and remember to breathe

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think about that belly button

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[Music]

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and done nice laying flat on your back

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give a nice long big stretch [Music]

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bring your knees up we’re just going to come into some slow crunches nice and easy

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keep your elbows back your hands by your ears supporting your head but not pulling up

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and putting pressure on your neck these are just small crunches we’re not sitting all the way up

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nice and easy isolating those core muscles that have been so very good to us today

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help us stay tall and strong

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and relax for just a sec there and then we’re gonna engage the lower

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abs which is a little bit of a tough isolation for some people but just do your best just focus on pulling the lower up in

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and bringing your knees up and down

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one that’s more challenging you can extend your legs straight out

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two more and last one amazing work today

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you did it i hope you feel recharged and ready to tackle whatever comes your way

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that was not easy i’m gonna end this with a nice little full body stretch that i

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highly recommend just will help you be less sore tomorrow so

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again we’re going to start on our mats

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[Music]

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so

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so [Music]

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so [Music]

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you

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