I want an angel, my teachers want a brain
My friends just wanna party, and it's driving me insane
I feel the pressure from my family
Pressure from my friends
Pressure from inside of me
This is where it ends
Oh, what'll I do?
Gotta let it out
Steam, Team Steam
Gotta let it out
Gotta let it out
Steam, Team Steam
Gotta get it out
Gotta get it out
Steam, Team Steam
Gotta let it out
Gotta let it out
Steam, Team Steam
Gotta get it out
Get it out
Let your body move
Let your body let out some of that steam
Hi, Alyssa. This is Tiffany.
There is a major problem in my life.
I have just got to talk to you.
So give me a call when you get in, okay?
Hello.
Hi, Michelle.
Yeah, I got it.
She called you, too, huh?
Yeah, I got it.
She called you, too, huh?
Your problem is worse than hers?
Well, why don't you both come over
and we can work it out together?
Okay.
Okay, I'll see you later. Bye.
Another one of those days.
I can feel the steam rising.
Yeah, I wanted to go out this Friday night,
but I have to stay home and babysit my little brother
because of some dumb dinner engagement.
I'm so mad.
I know what you mean.
Yeah.
Yeah?
Well, I'm grounded just for bringing home one D.
Gosh, if it's always criminal of the month or something.
Well, the way I like to work out the stress
is to work out and to dance.
With a little help of my friends,
you and I are going to do both.
Not all at once, though.
First, we're going to start with the warm-up.
Warm-up's probably the most important part of any workout
because it gets your body prepared for all the good stuff.
It increases your flexibility,
it improves your posture,
and it gets your body all lined up the right way.
So let's begin with some deep breaths.
Okay, we're going to bring it in,
and when we breathe in, we're going to go up on our toes,
and then when we exhale,
we're going to let it out the same way it got in.
Ready?
Breathe in.
And out.
Inhale.
Exhale.
Inhale.
Exhale.
This is all easy stuff, and then once you get into it,
you can do it over and over with us.
Okay.
Okay, now let's get the arms into it with some rope climbs.
Feet apart.
One, two, three, four, five, six, seven, eight.
And diagonal.
Two.
Five, six, seven.
Five, six, seven.
And diagonal.
Two.
Five, six, seven.
Now feet together.
Two, three, four, five, six, seven, eight.
Diagonal.
Three, four, five, six, seven, eight.
Up.
Last one.
Five, six, seven, eight.
Diagonal.
And now we're going to breathe up for two.
Down.
Twist. Remember to bend your knees.
Okay, ready?
Breathe up to the right. Two.
Three. Whoops.
And diagonal.
There we go.
And breathe in.
Two. Out.
Two. And twist.
Real gentle twist. You don't want to hurt yourself.
One more time.
Each side.
One.
Six.
Eight.
Last one.
Now we're going to reach and roll through.
We're going to do arms up for four.
Three.
Four. And then you're going to reach.
Pull your stomach in and bend your knees.
Okay?
Ready? Here we go.
Reach. Reach.
Reach. Reach.
And roll down.
And up.
Two. One.
Two. Three.
Four. And roll down.
Two. Up.
Two. Last time we're going to
hold the ankles when we go down.
And roll down.
Hips up.
And hold the ankles. And just a little bounce.
Two. Three.
Four.
Five. Six.
Seven. Eight. And reach forward.
Out. Flat back.
Three. Four.
Five. Six.
Seven. Now we're going to hold the floor.
One. Two.
Three. Four.
Five. Six.
Seven. Eight.
Roll up.
Pull your stomach in. Knees bent.
Now we're going to do some plies.
Plies.
Make sure your hips are tucked under
and your knees are over your toes.
Turn out just a little.
Two. Three.
Four. I wonder if this will
Michael Jackson get started.
Maybe.
Tuck under.
Two. Three.
Four. Five.
Six. Now we're going to put our
hands on our knees.
And one. Two.
Three. Four.
Five. Six.
Seven. Eight.
Now shoulder to opposite knee.
One. Two.
Three. Four.
Six.
Don't lie.
Now hold your ankles.
Two. Three.
Out. Four. Out.
Five. Six.
Seven. Eight.
Out.
Okay, now we're going to do
plies to point.
Real slow though.
Ready?
One.
Five. Six. Seven.
It reminds me of ballet.
Are you kidding? Ballet was never this much fun.
You're right.
One. Now faster.
Single. Five. Six. Seven. Eight.
One. Two. Three. Four.
My mama would kill me if she heard me say that.
Okay, now we're going to do
the runner stretch.
Okay, this one is
real important to make sure that your body
is all lined up okay.
Okay, we're going to do
make sure your heel
is in line with your knee.
It's like perpendicular to the floor
so it's like making a right angle.
Three.
Four.
One. Make sure your back leg is straight.
Seven. Eight.
Up.
One more.
Okay, now stretch.
One. Two. Three. Four.
Don't bounce.
One. Two.
Five.
Two.
Okay, that's it.
Keep your legs straight though.
Now we're going to do push ups
from the runner stretch position.
Ready?
One.
Two.
Three.
Four. Five.
Six.
Eight.
One. Two.
Three.
Fourteen.
Fifteen.
Fifteen. Okay, now we're going to do a backwards king.
Okay, make sure your back is flat
and we're going to go up.
One. Two.
Three. Four.
Five. Six.
Seven. Eight.
Now we're going to do the other side.
Okay, ready?
Take a breath.
Okay, let's go.
Ready?
Five. Six. Seven. Eight.
One. Two.
Three. Four.
Three. Four.
Five. Six. Seven. Eight.
Stretch out.
And down again.
One. Two. Three. Four.
Five. Six. Seven. Eight.
One. Two. Three. Four.
Five. Six. Seven. Eight.
And go up.
Okay, now we're going to do push ups.
Ready?
Sixteen.
One. Two.
Three. Four.
Five. Six.
Seven. Eight.
Nine. Ten.
Ten. Eleven.
Twelve. Thirteen.
Fourteen. Fifteen.
Fifteen. Seventeen.
No, no.
I want to do more.
Back flat.
We're going to go up.
And up.
Make sure you back flat
and your stomach's in.
Down.
Up. Down.
Up. Down.
Okay.
Feet together and roll up
with your knees bent
and your stomach in.
Eat your heart out, Dane.
Okay, now for the toe raises.
Okay, ready?
We're going to go
up on the toes
and your toes
and ankles together.
Feel those calves working?
And this one, be sure not
to turn your feet in or out.
It's called pronating and supernating.
Oh, major words.
Ready?
Let's do our rep, okay?
From the toes we go
to the heel raises.
I broke this down into some easy stages.
With your heels pulled, click and roll back
nice and easy. Keep your breath in time
so you don't get wheezy. Then you lean forward,
shift your weight to the front. Then up on your heels
it's an easy step. Feel your calves
getting longer? I know I do.
Don't go anywhere because we're ready to resume.
Okay, now we're going to do some
attitudes, okay?
We're going to do forward to the front
then forward to the side. Ready?
Five, six,
one,
two, three,
four, and to the side now. One,
two, three,
four. Balance. One more time.
Two, three,
four,
three,
four. Now let's do the arms.
Follow me on this one because it's hard to explain.
Ready?
I'm not good at this part.
Ready?
Seven, and
in
five, six, seven,
out.
Four, five, six,
seven, eight, one, two,
four, five, six,
seven, in,
four, five, six,
two,
three, four,
seven, eight. And we're done with the warm-ups.
Now we're going to do the floor exercises.
I've got knees already
so you guys let out some steam while I
play coach. Okay, we're going to
change the pace a little, go on to the floor exercise
and start with the abdominals.
Okay, ready? Yes.
Twenty-four.
Five, six, seven, go. One,
two, pelvis turned
under, feet slightly turned
in just a little bit. Don't make
jerky movements, just little.
Twelve, thirteen,
fourteen, fifteen,
sixteen. One more, eight,
two, three,
four, five, six,
seven, eight.
Okay,
no crunches if you like that. Very good, Tiffany.
Remember from last time.
Okay, twenty-four.
One, you can stay up on
these little movements.
Five, six, that's it,
seven, eight. How many?
Twenty-four. Two more, that's okay.
Four,
five, six,
seven, eight,
three, two,
three, four,
five, six,
seven, eight. Okay.
Okay, now we're gonna do the obliques.
Remember which exercise that one is?
The one with the knees? Yeah, show them.
Okay.
One, two, and then you hold.
Yeah.
Yeah, sure. Okay, ready?
Ready, start. One,
two, three,
two,
two,
hold. Don't be so serious, Tiffany.
Two, three,
four,
two, three,
hold. Five, three more
after this one. You're working real
hard, man.
Last one, right?
Two,
three,
one more.
Okay.
Okay, now
tuck the hips under
and just hold and do little
movements for 16 counts.
One, two, real small.
Three, four,
back clap. Six, seven,
eight,
two, two,
three, four,
five, six,
seven, eight. That's it.
Okay.
Okay, now put your hands under
and we're gonna do the open closers.
Remember this? Yeah. Point in
when you go down and out
when you go up. You ready? Go. One,
two,
make a wish.
Three.
You know what?
I think I need a pedicure.
More like a new pair of high
tops too. That would do. Yeah.
Six,
two more. Does it burn?
It's burning me.
Now one more.
Okay, tuck your legs.
We're gonna go
on to the outer thighs now.
Okay? Yeah.
Okay.
Okay.
Now put your weight on
your hip and your elbow and
bend your right leg in and just do
simple movements up and down. We're gonna do 24
okay? Okay. Here we go.
One, just remove your mind
from your body.
Remove it.
If you can find yours, reattach it.
Fifty,
sixty, seventy,
eighteen, nineteen,
twenty-four more.
Twenty-two, twenty-three,
twenty-four. Okay, hold it in.
Okay, now we're gonna do the soccer
kicks. We go up for four. One, two,
three, four, and then down.
Okay. One, two, three,
four, down. Okay, ready?
One, two, three,
four, down. One, two, three,
four. One, two, three,
four, down. One, two, three,
four, three.
Yeah.
Four.
Five.
Six.
Six. Two more.
Seven.
Eight.
Okay, let's do it. Let's reach it in
a little bit.
Then we're gonna go up and just stretch it for
eight counts.
Ready?
One, two,
three, four,
five, six,
seven, eight. Now we're gonna do
legs point, legs point,
legs point.
Three, four, five,
six, eight.
Now circle. Two,
three, four, and then
reverse. Two,
three, four.
Okay, hold it in. Okay, now we're
gonna do the other side.
Yeah. I always forget
there's another side.
Sorry for the first side.
Okay, weight on your
elbow again. Same thing.
We're just gonna go up.
Five. Wait, ready? Six.
Seven. Ready?
One, two,
three, four,
five, six,
seven, eight.
One, two,
three, four,
five, six. We're so serious
now. We're all into the exercise.
We could have pot types on Sundays.
Yeah.
Five, six,
seven, eight.
Okay, hold it.
We're gonna do the soccer kicks. Remember this?
Right. Yeah. Up for four and then down
for four. Seven,
eight. One, two,
three, four, and down.
Two, four, two,
three.
I think I hate these.
But just think how good
you look after.
Who cares?
Six,
seven,
and one more. Eight.
Okay, hold in.
We're gonna stretch up again.
Ready?
One, two,
three, four,
five, six,
seven, eight.
One,
two,
three,
four,
five,
six,
seven,
eight. Now circle in.
One, two,
three, four,
and then reverse.
One, two, three,
four. Okay.
Good.
We're gonna do the tush exercise.
We're gonna count for you guys again
because this one's real easy to make mistakes.
I don't want you guys to hurt yourself.
I'm just making for you.
Thanks Liz. Anytime.
Okay.
Can you lift? Yeah, you're gonna lift
three and then down,
down, up. Okay.
Ready?
She's doing it. One,
three, four, down, up.
Up two.
Don't arch your back too much.
You want to keep your hips straight.
Don't go up so high, Michelle.
Just do little movements.
Five. Here, count.
Six.
Seven.
Make sure I don't want to do too many, you know?
So you guys can relax, you guys can feel it.
Eight.
Okay. Stretch.
Up, down, up. Oh wait.
You don't want to stretch it.
Three, four,
five, six,
seven, eight.
Now stretch it out.
Stretch it.
Okay.
Ready?
Yeah. That's nice.
The other leg.
The other leg.
And one, two,
three, down.
Down, up.
Two.
Harder, huh?
Three.
Squeeze your buns in together.
Four. Does it burn?
Yeah. Doesn't it feel good?
Five.
Keep your back flat.
One more.
And six.
Four.
Could be worse.
Seven.
Okay, listen, guys.
Three, eight.
There you go.
Sit back and relax.
Now we're going to do the pulse ups, okay?
Just eight of them, okay?
Three, four,
five, six, seven,
eight. And then straight.
Two, three, four,
five, six, seven,
eight. That's it.
Yep.
Six, seven,
eight. One,
two, three, four,
relax your neck. Six, seven,
eight. Straight.
Two, three, four,
five, six, seven,
eight. Stretch it out.
Ready, pretzel?
Yeah, I want to do a pretzel thingy.
Pretzel thingy.
Pretzels.
Keep your back as straight as possible,
and just stretch out. You should feel it
all through here.
Feel it? Yeah.
Okay, other side.
Okay.
Just stretch it out.
Don't go too far. You don't want to kill
your back.
Okay.
Okay.
The great thing about all this is if
you still have some energy left over,
you're going to dance it out.
Okay, you ready to go dance?
Yeah. What?
We're going to dance now. We're going to dance?
What's that?
Huh?
The steps we're going to be doing aren't going to be
new to you. You probably do them all the time when you're out dancing
with your friends. But if you miss a move
or one of the combinations is a little
new to you, just hit that pause button,
put us in reverse, and back us up to
where you want us. Or you could just add some of your
own steps. Let's do it!
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Oh, yeah.
Oh, yeah.
Oh, yeah.
Oh, yeah.
Oh, yeah.
Oh, yeah.
Oh, yeah.
Oh, yeah.
Keep it up and up, hey
Oh
I guess this would be a good time to start the cool down yeah the cool down
is the last part but it's very important it's letting your body turn
off its motor without backfiring if you're gonna cramp up you usually do it
when you don't do the cool down right so let's get cool shall we okay everything
should be one flowing motion we're gonna start with our soles and our heels
together keeping your back flat and just stretch over just easy and hold one leg
in and stretch the other one out and we're gonna do a side stretch just like
we did in the warm-up only when we're down just follow me oh this feels great
my muscles getting longer once more and then we're gonna hold and turn into our
legs turned out okay now we're gonna do the other side right leg and your left
leg out this time
keep breathing nice and slow the last time I'm gonna remember we're gonna hold
okay now we're gonna go into the second position stretch your legs out and don't
let your legs roll in like this just keep them pulled out back real straight
keep it as straight as possible you ready
just follow me
four more like this
and then we're gonna turn in and just turn in and just go down and hold try to
keep your back flat your heel flexed
don't bounce just the other side
okay shake them out back flat straight go up and do some reaches just like we
did in the warm-up
eight down
Okay, now we're going to lay down on our backs, bend your right leg, and hold your left leg
up, and just bend in.
Okay, now get to your chest for eight counts, one, two, three, four, five, six, seven, eight,
and turn the leg out, two, three, four, five, six, seven, eight, bring down the other leg.
One, two, three, four, five, six, seven, eight, and turn out, and we're just going to bend
the left leg and stretch it out, ready, bend in, stretch it out, one, two, three, four,
five, six, seven, eight, and one, two, three, four, five, six, seven, eight, and hug your
legs into your chest, two, three, four, and swing your legs to one side and drape your
arms across your body, just hold there and just relax the spine and breathe, one, two,
three, four, five, six, seven, eight, another side, keep your stomach in, go over easy,
one, two, three, wake up, two, wake up, five, six, seven, eight, I'm saying I'm lazy.
Okay, now we're going to go to the cat stretch, we'll go over on your knees, no snoozing.
Okay, just bend over and reach forward, sit back, sit back, stretch your spine out, seven,
eight, now clasp the hands together and just let them hang over you, two, four, five,
six, seven, eight, one, two, three, four, five, six, seven, eight, okay, now we're going
to walk up slowly, hold the floor, toes first, keep your knees bent, then roll back on your
heels, just roll up, we're going to take some deep breaths, exhale, inhale, exhale, inhale,
exhale, keep your feet apart and you're just going to hang, bend the knees just a little
bit and just hang, push forward on the balls of your foot and just hang, let all the flow
out.
Hold the right ankle and just stretch, turn it out a little bit, right foot out a little
bit, just stretch down, seven, eight, your other ankle's left, turn your left foot out,
one, two, three, four, five, six, seven, eight, now both ankles, try to keep your back straight,
bend your knees a little if you feel you have to, okay, bring your feet together, toes
on the floor, just roll up, how do you feel, any more stress?
No, I feel great, but if I don't get getting home, I'm going to be grounded until I'm in
college.
I don't know about you, but I feel a lot better, like I said, everything we did today, you
could do it over and over again, not only does it help work out stress, but also it's
a lot of fun and it's a great way to keep in shape and it's way cool.
Excuse me.
I think this belongs to you.
Thanks.
How do you do that thing with your fingers?
You mean this?
Well, wasn't that effect special?
Sometimes I feel like I'm living on the edge, about halfway in between a feather and a
flesh, and my parents want an angel, my teachers want a brain, my friends just want to party,
and it's driving me insane.
I feel the pressure from my family, pressure from my friends, pressure from inside of me,
this is where it ends.
Oh, what'll I do?
Gotta let it out.
Teamsteam, gotta let it out.
Gotta let it out, steam.
Teamsteam, gotta get it out.
Gotta get it out, steam.
Teamsteam, gotta let it out.
Gotta let it out, steam.
Teamsteam, gotta get it out.
Get it out.
Let your body move.
Let your body light up some of that steam
I can feel the fire when it's building up inside
Times when I just wanna let it take me for a ride
But I know now just from living
One thing about the game
You can't beat the heat just by jumping in the flame
I feel the pressure from my family
Pressure from my friends
Pressure from inside of me
This is where it ends
Oh, what'll I do?
Gotta let it out
Teen steam
Gotta let it out
Teen steam
Gotta get it out
Teen steam
Gotta let it out
Teen steam
Gotta get it out
Let your body move
Let your body light up some of that steam
Teen steam
Gotta let it out
Teen steam
Gotta get it out
Gotta get it out
Teen steam
Gotta let it out
Teen steam
Gotta get it out
Pressure from my family
Gotta let it out
Pressure from inside of me
This is where it ends
Gotta get it out
Teen steam
Gotta let it out
Teen steam
Gotta get it out
Teen steam
Gotta let it out
Teen steam
Gotta get it out
Teen steam
Gotta get it out
Teen steam
Gotta let it out
Teen steam
Gotta get it out
Teen steam
Gotta let it out