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Hi. I'm Denise Austin.
Welcome to the new low impact aerobics workout.
Let's begin with the warm-up.
Inhale through the nose.
And exhale out the mouth.
Exhale, out the mouth.
Real deep, come on, inhale.
And exhale.
That's it, getting the blood to circulate
all through the body.
Inhale and let it all out.
Exhale.
Let's warm up the neck, side and forward and relax.
We're gonna warm up from head to toe.
That's it.
And then we start our lower back aerobics.
Our total fat burning workout.
Last one.
Feel it.
Good.
Okay, warm up the shoulders.
Here we go.
Use those shoulders.
That's it, use them.
Reach them back.
Get rid of that shoulder tension that we all get.
That's it, reach it.
Reach, reach.
Way back, come on, feel it.
That's it, now get into it.
Use your thighs.
That's it, use your thighs.
Good.
Smile, everybody.
We're gonna have a great workout.
And reach, and reach.
That's it, come on, really feel it.
Feel it.
Beautiful, you got it.
Couple more.
That's it.
Good, now reach it out and up.
And out and up.
Right now we're warming up the waist and the back.
That's it.
And reach and up.
Come on, really feel it.
Feel it.
That's it, through the rib cage.
Great.
Out, up.
Now use your legs at the same time.
They warm up the body quicker.
Use those thighs.
Good, last one.
Reach to the other side.
Up and out.
Lift and over.
That's it, feel it.
Out, up and out.
That's it, you got it now.
Woo!
Warming up the whole body.
Beautiful.
Lift and out, last one.
Lift and out.
All the way.
Up, up, up.
That's it.
For the whole spine now.
Come on, reach it up.
Reach, reach.
You got it.
You're doing great.
Just keep moving.
That's the key to the whole workout.
And higher, higher.
Beautiful.
That's it.
And punch it over.
Here we go.
And punch.
Over, over.
Good.
Keep those knees bent to protect the back.
That's it.
Tummy in now.
Keep it sucked under.
That's it.
Tighten up the tummy.
Side.
And side.
That's it.
You're doing great.
And reach it out.
To the side.
Here we go.
Reach and back.
Use your legs.
Good.
Use it.
Last one and hold it.
Reach.
Warming up the calf muscles.
That's it.
Good.
Up and down.
Last one and hold.
Hold.
That's it.
We're stretching out the calf,
the back of that lower leg.
And relax, stretching out the hamstrings.
That's it.
Hamstrings.
Flex and point.
That's it.
Warming up the shins.
Good.
Take it down.
Here we go.
The other side.
Up and back.
You got it.
Up.
Good.
Now hold it.
Reach and press.
Reach, warming up the calf muscles.
Ready for our aerobics.
That's it.
Now hold.
Press and hold.
Hold that calf muscle.
Good.
Heel foot and stretch out the hamstrings.
Hold it down there.
That's it.
Flex that foot.
And we're ready to begin.
Here we go.
Side to side.
Use your legs.
That's it.
Reach those legs.
This is the beginning now.
We don't wanna stop the whole time.
We do about 25 minutes of an aerobic workout
for the cardiovascular system to burn body fat.
That's our key.
And move it forward.
Here we go.
Up.
Good.
Take it back and pump the arms.
Pump them.
That's it.
Good.
And forward.
Take it up.
You got it.
Take it up.
And pump those arms now.
Come on, pump them.
Pump.
That's it.
You're doing it.
And just stay there.
And pump.
Good.
Now use those legs.
Come on, use them.
Use them.
You got it.
Work those bicep muscles.
That's it.
Come on.
Let me see your muscles.
Come on.
Tap and tap.
Use those legs.
Use them.
That's it.
Ready for two steps.
Here we go.
Ready.
One, two.
Good.
You got it.
Come on.
Use your space that you have in your living room.
That's right.
Use your leg muscles.
They burn calories more.
Come on.
That's it.
Get lower now.
Come on.
How low can you go?
Use those thighs.
That's it.
Good.
Woo.
That's one.
Can we reach out?
Reach.
Good.
Reach it out.
Beautiful.
Come on, use your legs.
Use it.
Woo.
You got it.
You're doing great.
Keep it up.
That's it.
Woo.
Good.
That's one.
We use both arms now.
Come on.
Let me see you.
Use them.
That's it.
Use those legs.
That's it.
Use those arms.
You're doing great.
Use your stomach again.
Good.
Keep it skinny.
That's it.
Beautiful.
Last one.
Good.
Just stay there.
Reach and reach.
Come on.
Get into it.
Feel it.
That's it.
Beautiful.
Feel it.
That's good.
Press.
Now press it down.
Press it down.
Use those arms.
You ever get tired, just relax the arms.
And then pick up when you feel like it.
Okay.
Take it forward.
And take it back.
Press it down.
Come on.
Use your arm muscles.
Use them.
You're doing great.
And take it forward.
Now press.
Breathe this.
You got it.
Press it harder.
And take it forward.
Walk it up.
That's it.
And walk it back.
Keep it pushy.
Push.
And now take it up.
Up.
That's it.
Use your legs.
And take it forward.
Here we go.
Walk it up.
Take it back.
You're doing great.
Relax.
Push.
That's it.
Last one.
One arm.
Then the other.
Here we go.
Woo.
Just relax now.
Press.
Use those arms.
Use it.
That's it.
Walk it forward.
And walk it back.
That's it.
Keep it going now.
Keep it going.
Reach.
Reach those arms.
Use your legs.
That's it.
Come on.
Use them.
Okay.
Here we go.
Let's begin marching.
Come on.
Pump those arms.
Get those knees up.
Higher.
You got it.
Higher.
Good.
And march it forward.
Here we go.
That's it.
March it back.
Beautiful.
One more time.
Up.
And back.
Let's work those arms in the chest.
Ready and press.
In.
Out.
In.
Out.
Pull.
Initiate this movement from the pectorals.
Our chest muscles.
That's it.
Press.
Out.
Press.
Out.
Come on.
I wanna see that chest working.
Press.
Harder.
You can do it.
I know you can.
Press.
Last one.
Press now.
Ready and up.
And pull.
Up.
Pull.
Here you go.
Come on.
This is where you get to show off your muscles.
Press it.
That's it.
Good.
Couple more.
Really get into it now.
Come on.
Press it.
And press it.
Last one.
Good.
And down.
Lift.
For the upper body.
That's it.
Press.
And lift.
And press.
Lift.
Press.
Higher.
Come on.
We're getting a nice, balanced body.
Good shape.
Last one.
Up.
Down.
Little lifts.
For the tricep muscle.
Press it back.
That's it.
For the back of our arms, the triceps.
Come on, harder.
And press.
You got it.
You're doing great.
Press harder.
You got it.
Good.
Last one.
Good.
And press it out and down.
Out and down.
A little combination here.
The chest and the upper body.
Press.
That's it.
Press.
Keep those legs marching.
Don't get lazy on me now.
Don't forget about those legs too.
You got it.
Back is straight.
The tummy is in.
You got it.
Down.
Out.
Down.
Beautiful.
You're doing great.
Keep it moving.
Good.
Last one.
Relax now.
Two.
Press.
And press.
That's it.
Press it down.
Press.
That's it.
Use your arms.
Use your chest.
Use it.
Good.
More muscles you use in the body,
more calories you burn,
and the more tone you get.
That's it.
This is for fat burning and also for muscle toning.
Good.
Keep those muscles fit.
Beautiful.
Take it forward.
Walk it up.
That's it.
Walk it back.
Woo.
That's it.
Side to side.
Press.
Beautiful.
Harder.
Come on.
Press.
Beautiful.
Two more.
Good.
Roll it out.
Roll.
That's it.
Roll.
Good.
Roll it out.
Come on.
Harder.
Beautiful.
You can do it.
Roll it the other way.
The opposite direction.
And hold it tight.
Tight.
Good.
Keep it marching.
Good.
And just relax it out.
That's it.
March it out.
Use those arms.
Pump the arms.
Pump them harder.
That's right.
Use those arms.
Okay.
Take a deep breath.
We're ready for a harder one.
Okay.
Here we go.
Lift the knees.
That's it.
But keep your back straight now.
Up.
Good.
There we go.
Keep the back real straight.
Let the knee come to your chest.
Don't hunch over to do this one.
That's it.
And elbows to the knee.
Here we go.
Let's turn to the side.
See how straight our backs are.
That's it.
To the other side.
Here we go.
Woo!
Beautiful.
You could do it.
And forward.
Ready for doubles.
Press it.
Good.
Press it up.
One, two, and one, two.
That's it.
Good.
Lift it.
You got it.
Lift the knee.
Breathe out the mouth.
Couple more.
And criss cross.
Up, over, up, over.
This is like the Irish jig.
That's it.
Keep it up.
Keep those legs going.
Cross in front and over.
Couple more.
And relax.
Up, single.
Up, up.
That's it.
Keep going.
Beautiful.
You can't get into it now.
Take it from behind.
Up.
Use your arms.
That's it.
Lift those arms.
That's it.
Keep it up.
You could do it.
And now pump the arms.
Pump them.
Like bicep pumps.
That's it.
Come on.
Pump it.
And to the side.
One, two, three.
Good.
Up.
Stomach in.
Side two, three.
Lift.
Side two, three.
You got it.
Use your thighs.
Come on, really use it.
Use your arms.
Last one.
Good.
Stay there.
Up and up.
Up.
Let's do a double.
Good.
Lift those legs.
Up, two.
Beautiful.
You got it now.
Come on.
Keep it going.
Up.
Last one.
Single it out.
Both arms now.
Up.
Press.
Use the arms.
Use them.
Come on.
Use those arms.
You could do it.
Use the arms.
Pump.
OK.
Here we go.
Into lunges.
Take it down.
Dig it out.
Dig it down.
Elongate the leg.
That's it.
Make it skinny.
Long it.
Last leg.
Press it out.
Press.
That's it.
And dig it down.
Scoop.
That's the right idea.
Using those leg muscles, use the thighs.
Take it forward.
Walk it up.
Let me see you.
Smiling good.
And take it back.
That's it.
Use your legs.
Use it.
Take it forward.
And take it back.
Use those legs.
Really feel it.
Feel it.
That's it.
Scoop the arms.
You got it.
Sort of like a slide.
Slide.
That's it.
Use your knees.
Use your legs.
Use them.
Last one, we're going to sides.
Ready?
Side.
Two.
Side.
Two.
Really feel it.
Use this leg.
Use the front leg.
You got it.
Use your legs.
That's it.
You're doing great.
Keep it up.
That's one.
That's it.
Side to side.
Side.
And under there.
Point the toe behind you.
Behind.
That's it.
Elongate.
Elongate that back leg.
Good.
Press it up.
Now up.
Up.
Come on.
That's it.
Press.
And take it forward.
That's it.
And add a little hop.
Here we go.
Add it.
Punch it down.
And elongate.
And add the hop.
Good.
Elongate.
And add the hop.
And reach.
And hand.
Here you go.
That's one.
Reach it out.
Out.
Keep it going.
That's it.
And to the side.
Here we go.
One, two.
You got it.
Nudge, two.
Nudge.
Now add the both arms.
Nudge it.
Knee up.
Out.
You got it.
Reach in.
Reach.
Reach in.
Reach.
That's it.
Good.
A couple more.
That's it.
Relax.
Good.
Just relax.
Last one.
Good.
And swing it out.
Just relax now.
OK.
Get ready for the grapevine step.
Ready and to the side.
Good.
Up.
Good.
Bring it down.
And point the toe to the side.
That's it.
Really use your legs.
Use the legs.
That's it.
Up.
And up.
And take it down.
Up.
There you go.
That's right.
A couple more.
Come on.
Good.
And reach the arm.
That's it.
The other one.
Come on.
Extend it.
Stretch.
Full stretch.
Good.
Full stretch.
Beautiful.
You got it.
That's it.
Good.
Now both arms.
Swim it out.
That's it.
Like the breaststroke.
Good.
You got it.
Swim it.
Come on.
Full extension of the body.
That's it.
Good posture now.
That's it.
Last one.
And then we use arms anyway.
Ready?
Down.
Up.
Down.
Lift.
Down.
Up.
That's it.
You've got to lift those legs.
Come on.
Touch.
That's it.
Come on.
See those muscles.
That's it.
Give it your all now.
You'll burn more body fat.
That's the key.
Up.
Beautiful.
Couple more.
Good.
Now swing the arms.
Ready?
Relax.
Good.
Up.
You got it.
You're doing great.
Use the arms.
That's it.
Just relax the arms.
Good.
Just relax the arms.
Stomach is in.
Keep it skinny.
Last one.
Good.
Just hold it there.
Lift the legs.
Lift and lift.
The heel lifts behind you.
Stomach is in.
That's it.
Keep your back straight.
Keep it straight.
That's it.
You're doing great.
Keep it up.
And lift the legs.
Now keep it down.
Hands on the hips now.
Ready?
And we're going to lift the outside.
Up.
Outside.
Up.
Good.
And relax.
One, two, three, four.
And lift it up.
Come on.
Lift.
And use your rear end here.
Use it.
Good.
Up.
Use your thighs.
Use your rear end.
That's it.
Last one.
Lift it up.
Extend.
You got it.
And relax.
Hands are out.
That's it.
Just relax.
Take a deep breath.
And work the waist.
Here we go.
Over and pull.
The other side.
Over and pull.
Last one.
And inhale.
And exhale out.
There you go again.
Inhale up.
And exhale out.
One more.
Real deep breath.
Inhale.
And let it out.
Exhale.
There you go.
Let's stretch out the side and the back.
Just relax.
Place this hand on your upper thigh for support.
That's it.
And elongate the back.
Stretch it out.
Stretch.
That's it.
And all the way to the side.
Stretch out your calf muscle.
The back of your lower leg.
Try to press the back heel down.
That's it.
Okay, bend your leg.
Take it down.
Use your thighs.
Take it up.
Good.
You got it.
Take it down.
Use your thighs.
Use them.
That's it.
Take it up.
Your back is straight.
And take it down.
Hold it there for a hip flexor stretch.
All the front of your thigh.
That's it.
Hold it.
You can do it.
Okay.
Take it back now.
Relax for the hamstrings.
The back of your thigh.
Point your toe first.
Ham flex.
That's it.
And scoop it up.
And to the other side.
Let's stretch it over and out.
That's it.
Oh, doesn't that feel great?
Elongate the back.
That's it.
Stretch.
Make your back taller.
Stretching.
Let me see you.
That's it.
Okay, calf muscle stretch.
Stretching the back heel down.
So the calf muscle gets a good stretch.
That's it.
Is your tummy in?
Good.
Okay.
And take it down.
Here you go.
Use your thighs.
Use your legs.
And take it up.
Place your hands on your thigh.
For support.
That's it.
And take it all the way down.
Now, let's hold it there.
Hold it.
You should feel a good stretch right through here.
The hip flexors, we use those today.
And also for the quadriceps.
The front of our thigh.
Hold it.
Okay, relax it.
Press your hands on the other thigh.
And point your toe.
Elongate the spine.
You should feel a good stretch in the back of your upper thigh.
Right through here.
And flex the foot.
That's where for the calf muscle, the lower leg area.
Bring your legs together.
And stretch out the Achilles tendon.
Right back here.
Hold it there.
Stomach in.
That's it.
Legs apart.
Let's relax our back.
Bring it up.
And take it down.
Good.
Bring it up.
And take it down.
One more.
Up.
That's it.
And down.
Hold it.
Beautiful.
Come all the way up.
Let me see that smiling face and take it back.
Arms circled.
Release that tension.
Just relax.
Relax.
That's it.
You did great.
Take it way back.
Way back.
That's it.
And forward.
Here we go.
Swim it forward.
This is a good stretch for the lower back.
That's it.
Stretch it out.
Stretch.
That's it.
Last one.
And relax for your neck now.
One ear to the shoulder.
The other side.
Inhale up.
Exhale out.
Real good deep breath.
One more.
And exhale out.
And give yourself a big hand.
Woo!
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