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Hi, I'm Judy Shepard-Missett, the founder of Jazzercise. I want to welcome you to Tight and Tone,
our 15-minute muscle toning workout that is part of the Jazzercise Better Body Series.
This workout is designed to strengthen and tone your muscle groups. We'll perform jazzercise routines
to firm up the hips, thighs, derriere, abdomen, and upper torso. We won't miss a spot.
The Jazzercise Better Body workout is easy to follow. Just watch me and do what I do.
I'll guide you through the workout and tell you everything you need to know to make sure that you're jazzercising safely and effectively.
I will frequently refer to jazzercise on the lighter side so you can see ways to make the exercises easier if needed.
You'll get the most out of these muscle toning exercises if you concentrate on using correct technique and body alignment.
Control is the name of the game. If at any point you begin to experience a burning sensation in your muscles,
slow down and relax for a moment. The burning is a signal that your muscles are working harder than they should.
Before we get started, let me suggest that you take a few minutes to gradually warm up your body.
Now, if you really want to look and feel your best, you should perform this entire workout three to four times a week.
Supplement these muscle toning exercises with aerobic activity. You might even want to try proceeding this tape
with my Fit in Physical Better Body aerobic workout. It's a perfect combination.
Well, if you're ready, so am I. What do you say we get started and have some fun?
Here we go. Time to tighten and tone those muscles. So follow right along, think about proper body alignment, smile, and do it.
Are you all ready? Okay, one more. Easy knees over those toes there. Back and back. Squeeze the abs. Now hold it.
Hold it here or here. Whatever feels good. To the right, turn out. Knee right over that toe, abs tight. And hold either here or here.
Now pivot those feet to the wall. Both feet to the wall. Yeah. And hold it either here or here. And a little bit lower, but don't bend that knee beyond 45 degrees.
And hold that stretch. Stomach tight. Smiling now. Pull it back and stretch. If you want to, you can stretch here. And give me a little bend. Not too low.
Stretch that hamstring and hold it. And bend. Lovely. And turn it back out. Easy does it. And up. Yeah. Now we got another side, folks. Did you know that?
Now hold it. Squeeze, tighten, and keep those hips square to the front knee over that toe. And hold it there. Lovely. Pivot it. Left side. Both toes. To the wall.
And hold it. Yeah. Remember, you can keep the hand under the knee if you need to. And lower. Don't bend that knee too tightly. Hold it there.
Here we go. Stretch it back. And hold. And bend. Now remember, if you want to hold up a little higher on the leg, that's okay. Stretch and hold. For the hamstring. Hamstring and bend.
And turn it out. Here it is, the marathon. Pull it in. Squeeze. Now let's go a little lower. Flatten that back. Weaker backs, you stay right here. Stronger backs, come and follow me.
Press those elbows against those knees. Don't let that derriere go below your knee level. Pull in those abdominals. Oh my goodness. Now lunge to the right and hold.
Head in line with the spine and left and hold it. Bring those feet together. Now let's give the legs a little rest and work on the upper torso and heel.
And the other side. Yeah. Nice and smooth we go. Let's do it again to the right. Square those hips to the front. And take it over.
Other side. And across. Now right here, get those mats ready. And to the right knee. Use your hands if you need to. The left.
Sit back. Let's stretch out the quadriceps. Those were the muscles you used so diligently in the beginning. You may sit to either side and stretch them out if you need to. And on the elbows and the knee.
Lift. Cross that knee over the other one. Now don't lift it too high. Do not arch the back. Think about three little words. They are squeeze, tighten, square. Squeeze the gluteals, tighten the abdominals and square the hips to the floor.
And stretch it out and take it down. Lift and there. Lift and touch. Easy, not too high. Keep the head in line with the heel. One straight line. Do not arch that back.
And again. And bend that knee and lift. Little bitty ones. Now if it burns too much, for heaven's sake, don't go through the burn. Stretch it out and then join in again.
How we doing?
Keep it going. Guess what? You have another leg, guys. Let's do the other side. It's up and bend. Up, cross. Yeah. Reposition those bodies. Very gently we go. Little bitty ones.
Remember, squeeze, tighten, square. Do do do do. And lift. Now we're going to slow it down and stretch it out. Up, touch down. Lift. Squeeze up. Come on. Think tight, tight, tight, tight.
Tight glutes, tight abs. And the hips are parallel to the floor. And again. One more. Bend the knee and lift.
How you doing? Do you feel it? It's nice. It should feel gently. Very nice. Lift, lift, lift, lift.
Now knees to the floor and up to the hands. Curl the toes under and stretch out the legs.
Hold that stretch. Now down to the knees. Sit back on the heels. And over to the right side. Square and forward. And lift. Don't lift too high and don't drop it to the floor.
That's good. Now flex that foot. Keep everything parallel with the front. Fantastic.
In, squeeze. One, two, three. And down. Don't touch the floor. Center it up. Not too high, not too low. Square those hips. And down, down, down. One more.
How about the other side? Quickly. Up. Ha. Ha. You don't want to be lopsided. Flex that baby. Up. Yeah. Pull in the abs. Squeeze the glutes. Don't let the rib cage lift.
Here we go in three. One, two, three. Down. And lift. Remember, don't touch the floor. Again. One more chance. Up, up, up. And down, down, down.
Now here we go. Roll it over to diamond shape. We've got to stretch out those gluteals after all that contracting. Hold that stretch. Feels good, doesn't it?
Now round it up. And round it down to the floor. Head in the hand and press. Press. Now we're working for the abdominals. How about the other side?
Up. Abs tight. Back on the floor. Elbows to the side. And of course you're breathing, right? Okay, swing the arms. Right and left and center. And down. And again.
Right and left. And center. Keep the small of the back on the floor. Abdominals tight. One more. Now get ready to lift that derriere.
And it's up, touch. And up and down. Up and lower. Lift and lower. Lift. Down. Tailbone to the sky. Control those muscles. Now put it down. And flex the foot and press.
And again. Yeah. Breathing. Smiling. Now the other leg in. Yep. That's good. Stomach tight. Abs tight. Here we go with a little swing.
Whoop. But up in the middle and back. And right. Here. Now if you need to you can cradle your hand in your hands. That's okay. And again. Keep the small of the back down.
Now lift again. Up. Down. Lift. Down. Lift. Down. Gently. Weaker backs. Not as high as stronger backs. Use those ab muscles to work. And again. Yes. And again. And again.
We're loving this, right? Okay. We got two more folks. One more. And swing those arms. Here it is. Right and left. And center. And back. Again.
Are you smiling? When you're smiling I know you're breathing. See? That's it. And again. Pull it in. Now remember if you want to you can cradle your head in your hands. It's alright. And again.
How about one more? Now roll it up. Easy round it up. Right here. Let's stretch out those abdominals after all of that. Release them. Oh it feels good. Now stretch out the upper torso and get ready for what's to come.
Right here. Incline the body. Palms down. And lift. And lift. Lift. Lift. Woo!
Turn those palms over. Now keep that head in line with your spine. A slight incline of the body. Don't hyperextend at the elbows or at the shoulders. And turn them over.
Smile at the floor. The floor is good to you. Hey, turn them over. That's it. Woo! Everybody's looking good. And in the middle here it is. Push it down. And lift. A little pictorial action here guys.
And again. And again. You got another one. And another one. And in the center again. And lift. And lift. And lift. And lift.
Think deltoids, biceps, triceps, pectorals, trapezius. Turn them over. Hey, you didn't know I knew all those names, did you?
Here we go. Turn them back. Palms down. Lift. Lift. Lift. Lift. Now remember if it hurts too much you gotta rest for a second, you know, and then you join in again. Ah yeah.
Are you ready? Let's go to the left. Press down. Press up. And again. Hey, hey, ah yeah. And again. And again. Da, da, da. And again.
Now in the middle. Stretch them out. Oh. Lovely. Take it right behind that back. Stretch them over. Hold that stretch. And out forward.
Now let's go to another part of the body and stretch. We've got to stretch in order to tone, you know. And round it up. Both knees to the left. Pressing forward to stretch the quadriceps.
That last one did the hamstring. And now for the gluteal. Right here. Press. And the other hamstring. Hello hamstring and hips and nog calves and achilles.
Now round it up. And press it out for this quadricep. Stretch it forward. Feel it. Gorgeous. Take it back. Foot on the knee and press it back for the gluteal.
Now bring it in. And lift, lift, lift. Feet apart. And stretch. Center. Stretch. We made it way back up. Stretch. One more. Stretch. Feet together. Round it over. And lift it up. That was sensational. Yeah.
Excellent.
Yeah.