Hi, I'm Becky Tirobasi.
Thanks for joining me today as we make fitness fun.
We all know that daily activity or exercise is important for good health, weight control,
and a strong toned body.
Sounds easy, doesn't it?
But the hard part is sticking with an exercise program.
This research shows that people who choose activities that they think are enjoyable are
the most likely to stay with their program and get the results that they want.
So my goal in creating this workout for you is to make our time together fun and to give
you great results.
I've put together lots of low impact funky moves with some really great music and I'll
give you plenty of options to customize the workout to your fitness level.
Here's how it works.
After a good warm up, you'll find three 10 minute aerobic segments.
You can do one, two, or all three segments depending on your fitness level and how you're
feeling today.
Regardless of how many segments you do, remember you'll be burning fat and calories, conditioning
your heart and lungs, and having a great time with me and my friends.
And it's really, really a lot of fun.
We'll cool down and then move into some body sculpting segments for your hips and legs,
your upper body, and finally your abs.
These segments will help tone your muscles and make your body stronger.
Finally, we'll finish your workout with a relaxing stretch.
I'll show you how to monitor your intensity level during the workout with both a heart
rate check and a perceived exertion check.
You can adjust your own intensity level anytime you like.
For an easier workout, just make all your movements smaller and omit the arm movements.
For a harder workout, make all your arm and leg movements bigger.
Now, are you ready to get started and make fitness fun?
Let's go.
We're going to start with the warmup marching on our right foot.
All right.
Now, this is a cool kind of march.
Shoulders are loose, kind of hip hop on the feet.
We're going to walk to the right for four, hop, and come back the other way.
Here we go.
Are you with us?
Keep it going now.
All right.
This time, let's have the arms across the chest, right here, in a pop.
Now let's add the heel up and back.
And here's the move.
All right.
Now, have some fun with this.
Right here, step touch.
All right.
Now the step touch is kind of new.
Hips are forward, the whole foot's on the ground.
Now let's lift it up high, down low.
Right there.
Two more.
And walk it to the right, putting it together.
You've got it.
Step touch, up high, down low.
Two more.
Come on.
From the top, walking right.
You're going to love the music on this video.
We love it.
It's so fun.
Right here, step touch, up high, down low.
All right.
Are you with me?
Two more.
And then we're going to take it to a step touch, no arms.
Right here, remember, those hips are forward, the feet are flat.
Now we're going to add a new move.
A step cross with a roll and tap, slow.
Here we go.
Step, cross, roll, go the other way.
Now let's take it up to tempo.
And you can have fun right here.
Take it down and roll.
Let's do four more of those.
Music's kind of warming up here.
Right here from the top.
Let's go.
Pull.
All right.
Up high, down low.
Right here, step touch.
Two more.
Now step cross to the right.
And tap.
You got it.
Let's do it again.
Four more.
Last two.
Take it from the top, walking to the right.
Right here, step touch, up high, down low.
Two more.
Here we go.
Step cross to the right.
All right.
You got it.
Come on.
Four more.
Let's go.
Last two.
We're going to march in place on the right foot right here.
Now we're going to add something else.
We're going to take it out and in.
Now let's add the arms.
Down and up.
One more time.
Now this time, take it out and back.
Right here.
Take it out and up.
Let's do it again.
And back.
This time we're going to take it right from the top, walking right.
Here we go.
Four.
Looks great.
How you girls doing?
All right.
Up high, down low.
Three more.
Two more.
Take it right.
All right.
Yes.
Take it out and back.
You got it.
From the top.
Here we go.
Out and forward, walking to the right.
And fall.
Looks great.
I can tell you're doing this.
Up high, down low.
And that you're having fun.
Two more.
And we're going to walk it to the right.
Step cross.
You know, we love these moves so much.
We do them all the time.
Right here.
Take it out and back.
This time on your way forward, stay right there.
Hold it.
We're going to stretch the ribs and right shoulder.
Looks good.
And back.
And up.
Not going to be.
Looks good.
Now roll the shoulder and round the back.
Other side.
Really relax and stretch right here.
Roll.
Let's do it again on the right.
Roll the shoulder.
Round the back.
Again one more time.
All right.
And round two back curls right here.
Oh, come on.
And pivot, bring it down, curl.
You've got it.
Come on.
Four more, let's see it.
Curling the calf.
Looks good, bring the heel all the way down.
Last two.
Take the back arm up, here we go.
And stretch.
Feel the stretch, heel is down on the floor.
The calf is being stretched.
Hold the arm up, lift to meet it.
Hand on the bent knee.
And now just snap.
We're gonna take it to two back curls.
Come toward me.
Looks good.
Now pivot.
And drop the heel and curl.
Four more.
Now feel it here, abs are in.
You've got it.
Back arm in the stretch.
Ooh.
Ooh, we're sweating here.
Four, three, abs are in.
And hold it up, lift on the bent knee.
Clicking right here, just snap.
Four, three, we're gonna take it to a march
on the right foot.
All right.
Now a step touch, no arms.
Let's add that up high, down low.
Are you warmed up?
Oh, two more.
Let's be sure and add both arms up.
Here we go.
All right.
Come on.
Keep going.
Woo.
Four more.
Three.
Two more.
We're gonna march right in place.
All right.
Let's start the workout with a march.
All right, feels good.
Keep going.
Four, three, two, step touch right here.
All right, come on.
You got it.
Remember it's those hips forward.
Now let's add a clap right here.
Looks good.
Let's take the hands on the hips right here.
Whatever.
Oh, this music is great.
Cross back.
Right here.
Let's add low arms.
Come on.
Now big arms right here.
Now from the top clapping.
Four more.
Cross back for eight.
Let's go.
Come on.
Four more.
Now let's cut it in half right here.
Step touch.
Cross back.
Again.
Come on, step touch.
Cross back.
Now right here, step touch in place, no arms.
We're gonna add a new step.
Toe, toe.
Here we go.
We're gonna press down and out and down and out.
We're gonna call this the rock up and add a kick.
Here we go.
Two more.
From the top, step touch.
Cross back.
Here we go, rock up right here.
You got it.
With a kick.
Come on, two more.
From the top, here we go.
Step touch.
Take it back.
Cross back.
And rock up, come on.
Two more.
Now right here, step touch.
We're gonna take it to a grapevine, no arms.
Now let's have those arms pulling down.
Heel up.
You've got it.
Come on, let's see it.
Dig.
Four more.
Four.
Three.
You've got it.
Two more.
Now take it to a triple.
Hold it right here, pull down.
Right here.
Again, a triple.
Pull.
To a triple.
Pull.
Last time, to a triple.
Then we're gonna put it together.
Single, single, triple.
Single.
Take it to a triple right here.
Come on, let's see it.
Single, single.
Ooh, that music's going up.
To a triple.
Come on.
We love this.
Single, single, come on.
To a single.
Now triple, right here.
Last time, all the way through.
Single, single.
To a single.
Right here, hold it.
Triple.
Now put it together, step touch.
With a clap.
Woo, toss back.
Now rock up.
Right here, come on.
Punch.
Kick.
Come on.
Two more.
Now grapevine, single, single.
To a triple.
Come on, right here.
Single, single, triple again.
We're working hard, are you?
Triple, right here.
Now we're gonna take it back this time.
Step touch and clap back.
Cross back.
Rock up and come a little forward now.
Come on, come on.
Woo.
Two more.
Grapevine, single.
Single.
To a triple.
Hold it here.
Pull down.
Single.
To a single.
Now triple.
Right here, let's take it from the top.
Clapping back.
Woo.
Cross back.
All right, rock up.
Come on forward.
Woo.
Two more.
Come on.
Grapevine, single, single.
To a triple.
Pull it.
Come on, last time.
Single.
To a single.
To a triple.
Right here, hold it.
Step touch.
Woo.
All right, how you feeling?
All right, march in place.
All right, we're gonna put a whole new little combination
together, step touch no arms.
You like that step touch hips forward?
Now we're gonna add the easy arms.
Here we go in a scoop.
Four more.
Now step touch for two.
Knees to the corner.
Again, step touch, two knees.
Let's do that again.
Last time.
And march in place right here, right foot.
All right, we're gonna take it to a slow V step.
Right foot.
Come on at me.
You got it?
Let's do that again.
You're with me now.
Then we'll take it up to tempo three.
Here we go.
We like this.
All right.
All right, four more.
Let's do it, come on, let's see it.
You can add a little hop right there.
Two more.
Then we're gonna take that step cross
from the warmup right here.
Step cross, roll and tap.
You got it.
Come on.
Now V step.
Two times, right here.
Step cross.
Come back.
Again, two V steps right here.
Let's go, come on.
Again, step cross.
You got it.
Now let's cut it in half.
Right foot, V step.
Ooh, a sweat.
Left foot, V step, come on.
Step cross again.
Right foot, you got it.
Step cross.
Uh oh, we're gonna have to put this all together.
Right at the top, step, touch.
Ooh, scoop.
You got it.
Hand pull.
Looks good.
Come on.
Ooh, again, let's do it.
Step touch.
Two knees.
Again.
Now let's put those V steps with the right foot.
Step cross.
You got it.
Left foot, V step.
Step cross.
Right foot again.
Come on.
Step cross, left foot.
Now from the top in the scoop, step touch.
You got it.
Two knees.
Woo.
Pull.
Let's do that again.
Step touch.
Two knees.
Come on.
V step.
Woo.
Hand cross.
Here we go.
Do it again with the V step.
Step cross.
You got it.
Last time now.
Now march in place right here.
Face me.
Now we're gonna turn to the side.
And we're gonna take it back for four with a hop and turn.
Here we go.
Clap.
This time, let's add the arms across the chest.
Woo.
You got that?
Then we're gonna put it all together from the top
in a step touch.
All right, all right.
Again.
Let's see those step touches.
Again.
Last time to a V step, right foot.
Come on.
Step cross.
V step, left foot.
Now remember, we've added the march.
Take it back right here.
Woo, sounded good.
How you feeling, girls?
Then let's do another set of this.
Step touch.
All right.
Let's do it again.
Step touch.
Pull.
Come on.
V step, right foot.
You got it.
Step cross.
Left foot.
Right here.
Right here, march back.
Up.
Looks good.
Come on.
Now from the top, big arms now.
Come on, third time through.
Let's get those arms nice and big.
Big moves, burns more calories, uses more energy.
Come on, come on.
Let's see those big moves.
V step, right here.
Woo.
Step cross.
V step, right.
All right.
From the back.
Marching.
All right.
You know how you feel on that last set.
Let's do it together, everybody.
Woo.
Pull.
You've got it.
Let's see it.
Step touch.
Again, with the step touch.
Scoop.
Last time, step touch.
Do a V step.
Right foot, let's do it.
Step cross.
Yeah.
V step.
Marching back, here we go.
Last time, ho.
Come on, let's hear that clap out there.
And march in place, right foot.
Woo.
Wow, what a first cardio segment.
But it's time to take a heart rate check right here.
So keep marching.
All right.
Now find your pulse on the inside of your wrist
or on the side of your neck.
When I say go, start counting your pulse.
Ready?
Go.
Stop.
Now using the chart on the screen,
check and see if you're working
within the appropriate range for your age.
Increase or decrease your workout intensity if necessary.
Let's keep it going, marching on the right foot.
We'll take a power march up to the top.
Here we go.
Let's see it now.
Make sure you're using those knees.
Up high, down low, four more, come on.
Now let's march in place.
Right here, no arms.
Double tap right, double tap left.
Let's go.
Now let's add an arm opposite the leg.
We're gonna call that a pump and tap.
From the top, power march, here we go for four.
Two more, come on, let's see it.
Now, pump and tap right here for eight.
Four more, come on.
Now cut it in half, here we go.
Power march.
Pump and tap right here, four, three, two, one more time.
Here we go, power march.
Pump and tap.
March in place.
Now we're gonna add something.
We're gonna take it back this time.
Here we go, take it back, have fun.
Take it out, no arms.
And up and out.
Let's do that again.
Out and forward.
Now this time we're gonna add the arms.
They're down, they're down right here.
Forward, come on down and back.
Now from the top, after this right here,
after this right here, power march.
Pump and tap right here for four.
Now let's take it back.
Take it up and down.
Forward and down.
From the top, power march, let's do it.
Pump and tap right here.
Take it back.
Take it down right here.
Forward, right.
Now march in place.
We're gonna take a little shuffle to the right.
Get ready, shuffle to the right and march in place.
This way, here we go.
Now, right, let's do this again.
Other way.
This time add one step to the corner.
March in place, let's do it the same the other way.
Again, to the right.
With me.
This time add the arms a little bit and mambo.
Arms out and mambo.
You got that mambo step, let's try it again.
Again.
Now we're gonna add direction and big arms, let's go.
You can do it, come on.
Use those arms just like we are, stretch.
Big arms, last time.
Then we're gonna put it all together from the top
into power march right here.
Pump and tap right here.
Take it back, here we go.
Take it down.
Forward and down.
To the mambo.
Take it out again.
And mambo.
Last time.
From the top into power march.
There you go, pump and tap right here.
Take it back.
Take it down.
Right here, forward.
Down.
To the mambo.
Big arms, let's see it.
Out.
Again, to the right.
Should feel good.
From the top, here we go.
Everybody, up high.
Pump and tap right here.
Take it back, here we go.
Take it down.
Are you with me?
Yeah, let's go.
And forward to the mambo.
Looks good.
Looks good, let's keep it going, mambo ride.
Got that?
Well, let's try it just one more time
to make sure from the top, really use those arms.
Pump and tap right here.
Take it back.
Are you having fun?
Do you like that music?
Take it to a mambo.
Woo, use those arms.
You might sweat a little in this workout.
Last time, step touch right here, no arms.
All right, remember that step touch we like.
Now we're gonna take it to a march, right foot.
And we're gonna do a move we all love.
The pony to the right, woo.
Yeah, now add some arms right here.
Like these arms?
Now, slow squat right in place, no arms, now the other way.
Again, now let's add some arms.
In a dig, other way.
This time, travel two to the right.
And two to the left.
Let's do that again.
Travel right for two and left for two.
From the top, in a pony.
One more.
Slow squat to the right.
And left, you got it.
One more, pony right here.
Four more.
Slow squat to the right.
And now, to the left.
Hold it right here, squat, no arms.
To the left.
Now right.
Now, up to tempo right here.
Woo, like this move?
If you love this move, here we go.
Now, opposite arms, let's go.
You got it.
By the way, that's Tracy and Myra and Angie and Gina.
Here we go, from the top with the pony, yes.
Hey, hey, are you happy?
Now, slow squat to the right.
And to the left, you got it.
Quick ones, right here, quick lunge.
The one we love.
Work it here, work it.
Eight more, let's go, come on, four, eight.
Come on.
Four more.
From the top with that pony, let's do it.
Got that pony?
Slow squat to the right, here we go, here we go.
Now, I don't feel this move.
Quick lunge is right here, right here.
Have some fun with this.
Eight more.
Woo.
Four more, four, three, hands on the hips, right here.
Same feet.
Take the feet all the way to the back.
You got it.
Let's add the arms, forward.
Now this time, we're gonna take Thor to the corner
using the same leg, here we go.
Hop and turn, right here.
Can you get this one?
Hop and turn, right here.
Hop.
Hop and turn.
We're gonna take it from the top, clap, here we go.
Hop, hey, hey.
Four more.
And travel right for two, here we go.
Travel left.
Eight quick lunges, let's do it.
Listen to that music.
Thor to the corner, here we go.
Hop and turn.
Clap and take it from the top in a pony.
Now we like this music here, so work it.
One, slow squat to the right, let's go.
Come on.
Quick lunges, here we go.
Hey.
Come on, come on, come on.
Four, three, to the corner, you know what?
You're gonna be driving in your car singing,
oh happy day.
Is this a happy move?
Well let's try it one more time with the pony.
Yes.
Come on, four more.
Slow squat right, everybody work it.
Dig, press, dig, other way.
Come on, let's see it.
Don't give up here, quick lunges.
Four more, four, three, take it to the corner.
Same leg, hop.
Hop and turn.
To the pony, last time, come on.
Woo, change those arms, have some fun.
Slow squat right.
Woo.
Quick lunges right here.
Come on, let's work it.
Last four, three, to the corner, come on.
And hop and turn.
Last time, march in place.
March in place, woo.
How do you feel?
All right, all right.
How do you feel at home?
Use the chart on the screen to see how you're doing.
Are you happy?
Let's keep going on the third cardio segment.
We're gonna march on our right leg.
Here we go.
And then we're gonna take it to a really fun grapevine.
Shoulder backwards, let's go.
Come on, I can see you there.
One more like this.
Now face me in a grapevine and let's add the hallelujah arms.
Woo, we're having fun.
Right here, step touch, no arms.
Remember that step touch, hips are forward.
We're gonna add the choir arms, a big circle, up high.
Come on, let's put it together from the top grapevine.
Woo.
Right here, call the choir arms.
You got it, four more.
Grapevine.
Again, step touch, choir arms.
Four more.
Now right here, step touch, no arms.
Four more.
We're gonna clap high then low, come on.
You got it.
Now let's take it back.
Come on, forward.
Come on, take it back now, again.
Sounds great.
From the top, grapevine.
Woo.
Right here, step touch, choir arms, let's go.
Four more.
Now let's clap it back and move back.
All right.
Come forward.
Let's take it back one more time.
Come forward and from the top, in a grapevine.
Hallelujah arms.
Woo.
You got it.
Right here, step touch.
Four more.
Take it back, clapping high, now low.
Come on, take it back one more time.
Right here, hold it and step touch.
Now we're gonna take two to the right, two to the left.
No arms, let's go.
You got it.
Come on, single, single, double.
Let's add the arms right here and the heel.
Single, single, double.
Again, with arms.
All right, we're gonna take it from the top, grapevine.
You got it.
Right here, step touch.
You got it, big arms in a circle.
Four, three, two, let's take it back, clap high.
Come on forward.
Now remember that single, single, double right here.
Woo, have some fun.
From the top in a grapevine.
Right here, again.
Quiet arms, let's see it, come on high.
Here we go.
Up high, down low, clapping back.
We're working.
Single, single, double.
Come on, let's see it.
Everybody with me, hold it right here, step touch.
Woo, now remember all that
and we're gonna learn something altogether new.
Heels up right here.
Got that everybody?
Looks great.
Now we're gonna shake the arms and we do that a lot here.
So get those shoulders moving, arms shaking.
Four more, then we're gonna take it
to a step touch gospel arms.
Let's do that again.
Now let's shake it right here.
Heels up to the gospel arm.
Heels up and back, let's do it again.
Gospel arms.
Now right here, heels up, hands on the hips
and we're gonna turn right here.
Let's do that again, heels up, shaking arms.
Hands on hips and turn.
Now this time let's add the arms, shaking out
and now turn, hands up.
Again, shake.
Turn, hands up.
Right here from the top, put it together.
You got it, gospel arms, let's go.
Heels up and back.
Now turn, hands up, come on.
Let's see it.
One more time, heels up.
Gospel arms, let's do it right here.
Heels up.
And turning, let's do it.
Step touch right here.
Now we're gonna learn something new.
Temptation, walk to the right for four.
You got that, let's take it left.
Take it left, now four to the right.
New move now, let's take this leg and kick slow
and touch and roll.
Kick, touch and roll.
Again, slow, kick, touch, slow.
Kick, touch and roll.
Let's take it up to tempo.
Kick, touch and roll.
Everybody got that?
All right, keep going, four more.
Then we're gonna put all those kicks together.
Heel kicks up, here we go.
You got it, gospel arms, let's go.
Heels up and back.
Now turn it.
Four, three, here we go, temptation.
Woo, turn, other way.
And kick, four, four, come on.
Four, four, come on.
You got it.
One more time, heels up.
Let's see those gospel arms, come on, step touch.
Heels up and back.
You're working, I know you are.
Let's turn it, hands high.
To the temptation.
Uh-oh, we're gonna put it all together real soon.
Let's add the kick right here.
Three more, then we're gonna take it to the grapevine
from the beginning, here we go.
Come on now, choir arms right here, four eight.
You can do it, four more.
Take it back with a clap, let's go up high.
Woo, forward, here we go, single, single, double.
Woo, now remember, keep those heels up and hands shaking.
To the gospel arms right here.
Heels up, right here, come on.
Let's turn it.
Woo, to the temptations, and turn.
Now kick, here we go.
Keep going on these, have some fun, really work it.
Four more, then we're gonna put it all together again.
Two more, from the top, grapevine.
Woo, are you there with me?
All right, all right, come on, let's see those choir arms.
Up high, keep that energy going, you can do it.
Come on, let's take it back with a clap.
Come on forward, single, single, double.
You've got it again, now keep those heels up, shaking.
And gospel arms for four, let's go, four.
Heels up and back, and turn to the temptation, walk.
Have some fun right here, and turn.
You know where we're going with that kick, let's go.
Have fun, woo.
Four more, and then we're gonna put it all together
for the last time.
Get ready, grapevine from the top, here we go.
Looks great, come on, make it big.
Right here, choir arms, let's see it.
Are you in the choir?
Come on, let's see it, four, three, come on,
take it back with a clap.
Come on forward, single, single, double.
Again, other way, heels stay up, and shake those arms
to the gospel arms, let's go, here we go.
Heels up and back, let's turn it, arms high.
You've got it, temptations.
A kick for a, come on, eight, have some fun.
We're winding down, you've done so good
on the cardio section, four more like this.
Come on you guys, let's do this together.
Keep it going, two more.
Temptations.
And turn.
And kick, four, four, let's go, come on, kick.
Again, can we do those temptations?
Let's do it, and turn.
Last time's temptation, now kick.
You've got it, two more, march in place.
All right, we're gonna get ready to cool down
and lower your heart rate.
I know you're gonna dig this.
First let's cool down and lower our heart rates.
March on the right foot.
To a step touch right here.
And after that, we're gonna do some toning exercises
for our hips and legs.
Let's take two steps to the right, come on, cool down now.
This should feel really good.
Does it feel really good?
Let's do that one more time.
Shoop, shoop.
This time, two steps right and tap for two, right here.
Hip forward.
Are you doing it?
Let's see it.
All right, one more like this,
and then we're gonna add the arms, here we go.
And push, just like that.
Great music, so enjoy it.
You worked so hard, this cool down should feel great.
Right here, shoulder width apart with the legs,
tap the toes, take it to a hand dive, just for fun.
Relaxing those shoulders, tapping those toes, four more.
You've got it, two more.
Now let's put it together.
Walk right, tap for two, again.
And tapping, other way, and tap, again.
Right here, hand dive.
Four more, you've got it, two more.
We're gonna march right here in place, right foot.
All right, that fun, funky shoulder march.
Now these steps right here, up to tempo, four eight.
Keep going.
Four more, let's see it, relax, have fun.
Let's put it together, one more.
To the right with the easy walk, tap for two, again.
You've got it, let's do it one more time, to the right.
Now left, here we go.
To the hand dive, right here.
Three more, two more.
Let's take it to a V step, right here, right foot.
Having fun, now from the top, right for two.
Tap for two, and tap, great music.
Last time, to the hand dive, come on right here.
Four more, make that fun.
One more, V step.
You've got it, two more.
Now we're gonna march in place,
turning to the corner using the back leg in a lunge.
Now let's follow in the beginning.
Knees directly over the ankle,
now let's make it a little bigger, using good posture
and pressing up off the toe so that you come right back up.
Step front leg, push to center, there you go.
Don't bend the legs too deep, go two more.
Now march on the left foot, and turn to the other side,
use the back leg, same thing, lunging.
Now, abs are in, good posture,
chest is lifted, and breathe.
Now make it a little bigger.
We're using our whole leg, working the hip,
really work it, push off, come on.
Give me two more, right here.
Marching on the right leg, all right,
take it out, shoulder width apart.
Get ready for some slow squats, here we go,
down for four, and up for four, you've got it.
It's almost like you're sitting on a chair, just like this.
Now let's take it up to tempo for eight.
Four more, you're working your legs, you can feel it,
you're working your hips, the hips, two more.
Now we're gonna lunge on the right leg, here we go,
take it out, you've got it, knees are forward, toes are out.
Now let's lift, this knee is forward, face me.
Squeeze the hip, and we're gonna add the arms.
Squeezing works the hip, right where we all like it to work,
right here.
How do you feel?
All right, four more, three, two,
now hold it here and lunge, you've got it, all right.
Four more, now let's do the other side, and lifting.
The knee is forward, the body's nice and tall, right here.
Let's add the arms out, now squeeze the hip
so that you work that hip.
Come on, let's go.
Three more, last two, to a lunge, here we go.
Woo, this should feel good, four more,
three, two, one, center plie.
We've got it, have you got it there?
Knees are out over the toes, your abs are in,
shoulders are back, chest is lifted high.
Two more, now we're gonna drag this leg to this side,
ball of the foot, drag, and lift.
The more you drag the ball of the foot,
the better you'll feel it on the inner thigh.
Come on, you've got it.
You've got it, keep going, nice wide step,
drag the ball of the foot.
Few more, keep going, work it, let's take it.
Four more, let's see it, four, come on, down and pull.
Three, two, two more, now march right here, right foot.
Oh my, we're gonna take two to the right,
two to the left, are you with me girls?
Here we go.
Now, we're off to get our weights for the arm work.
Go get yours, and we'll see you in a minute.
Let's work the upper body now,
feet are shoulder width apart,
got your weights in your hands,
we're gonna take a slow bicep curl.
There you go, let's do it again.
Keep your elbows by your hips, right there,
one more like this.
Now let's take it up to tempo, here we go.
This is great for the front of your arms, keep it going.
One, four more, three, two more.
Now let's take it out to a side raise, slow and hold,
bring it down, take it up and down.
Come on again, one more, slow,
make sure your thumbs are up on these,
here we go, up to tempo.
You've got it.
Now this one works your shoulders, up and lower.
Four and three, then we're gonna put them together
in a combo, last one, here we go in a bicep curl.
You've got it, come on.
Come on, right here, nice and smooth.
Four more, let's see it, four, you've got it,
three, two more, last one.
Now take it to a shoulder roll right here,
two of these, and turn to the corner, hand on your knee,
get ready for a tricep press, take it out
and hold your arm steady as you bring your other,
hand right out there, press.
You'll notice Angie has two weights, what a woman.
Keep it going, two more, and to a shoulder roll,
take it down, roll the shoulders, and to the other side,
get ready for the tricep press, out.
Make sure you keep your shoulders stationary,
pull in your abs, we are working hard here,
you'll feel this in the back of your arm.
All right, keep it going, give me four more,
three and two and one, right here,
take it down and shoulder rolls again,
now this time step back on your mat,
and on one knee place your shoulder,
here we go, and we're gonna take it
to a back fly lifting slow, right here,
you're working the upper back, come on,
and your shoulders, you should feel this,
squeeze those shoulders and down,
this feels good, and it's working.
Make sure you keep good posture,
and again, take it up, and lower, let's do two more,
and one more, now let's place our weights to the side,
bring that knee back, and place yourself ready for pushups,
here we go, down and lift, down and lift,
come on, working the chest,
you know what I think we should count down on these
since we've been doing so many,
let's do eight more, everybody, eight, seven,
hoo, six, five, you know how hard we've been working,
four, three, last two, and one, right here,
come back up on your knee,
bring your hands behind your back,
and just feel that stretch, it feels so good,
we're working hard, now bring that hand around to the front,
pull it close to your chest,
and take it to the other side, hold it right there,
bring it in, now we're gonna go right to some abs,
let's work our abs, laying flat on our backs,
take our hands by our hips, we're gonna lift our knees,
and take a tilt knees to the ceiling,
curling, tilt and slow, bring it down,
take it up slow, and bring it down slow,
two more just like that, curl your hips,
off the floor, let's try it again, curl and lower,
take it up to tempo now, and lift,
we're working the lower part of our big ab muscle,
come on, you can do it, it's like a tuck right there,
you've got it, come on, get that feel,
breathing on the weight, up, let's do it, come on,
give me four more, four, and three, last two,
come on, make it a good one, all right,
let's drop one knee and take the back leg up,
hand behind the thigh, other hand behind the neck,
lift slow, four, three, two, and lower, hold it right here,
take it up, here we go, up, two, three, four, and down,
here we go, now up to tempo, here we go, lift and lower,
lift and lower, you've got it, come on, squeeze,
work that shoulder to the knee, come on, and lift,
point that toe, keep that elbow out to the side,
four and three, last two, and lower that leg,
switch with the other hand behind the thigh,
elbow behind, here we go, shoulder to the knee,
up slow, and take it down, here we go, up, two, three,
four, down, squeezing on the way up to tempo, and down,
here we go, here we go, let's take it up, and up,
you've got it, let's go, cross now, shoulder to the knee,
come on, we're squeezing up there, twist right in,
all right, four more, come on, let's do it,
four and three, last two, breathe right here, hold it,
drop both heels to the floor, hands behind the neck,
we're gonna take it to a curl,
nice and slow for the first four, up two, three, four,
all right, lift, and lower, have you got that?
One more, now let's take it up to tempo, and lift, lift,
get those shoulders off the mat now, come on, up,
breathe on the way up, exhale, come on, you can do it,
you're almost there, keep going, four more, let's do it,
four and three, two more, come on, let me see it,
last one, hold it down, bring the hands by your hips,
nice and low, take your knees from the center
over to the front, lean toward me,
feel the stretch and take a deep breath,
exhale, hold it right there, all right, one more breath,
let's take the knees up to center and drop to the other side,
all right, feel that, hold it right there,
another deep breath, oh, that should feel great,
now I just wanna remind you, one more piece to stretch.
Stretching is a really important part of your workout
that can help you avoid muscle soreness
and relax muscles after a very challenging workout,
so sit up tall and stretch one leg out in front of you,
we're gonna stretch together, point your toe,
take your hand near your ankle
and you'll feel the stretch in your back
and down the back of your leg,
and it feels good, doesn't it?
Now slowly flex your foot and you'll feel it in the calf,
hold it right here, now let's take a breath and lift it up,
let's stretch the torso and hold it here,
turning to the center, we're gonna take our elbow down,
up to the core, our heel to our hip,
you'll feel the stretch in the front of the leg
and hold it right there, lift up from your shoulders
so you're nice and high, abs are in, breathe deep,
hold it for just another second
and release it and bring it around to the front
and begin to sit up straight, walking your hands forward,
you'll feel the stretch in your hips,
now around the back and you'll feel the stretch
in your shoulders and back, hold it here,
relax and enjoy the stretch, now as we come up,
let's stretch the other leg, point the toe,
sit up straight and take one hand by your ankle,
hold it right here, it should feel good,
we're stretching the back of the leg
and now as we flex our foot,
you'll feel the stretch in the calf, right there,
hold it because those muscles work really hard,
now let's add the lift, take a nice breath
and stretch the other side,
this feels good, bring it back to center
and remember we're leaning on our elbow,
bringing our heel to our hip, make sure your shoulder
is lifted, you're stretching the front of your leg,
your abs are in, take a deep breath,
exhale, relax, that should feel really good,
now bring it around, release, sit up straight
and now walk your hands forward, right here,
you'll feel the stretch in your hips
and then as you round your back,
you'll feel it in your back and shoulders, coming up,
that felt great, thanks for joining us today,
I recommend that you do an aerobic workout like this
at least three or four times a week
and on the days that you don't do a formal workout,
try to do something active,
even if it's just for a few minutes,
remember that to be totally fit,
you need more than just exercise,
you should try to eat healthy, low fat meals and snacks
and don't neglect your emotional and spiritual health,
finding that balance between physical, spiritual,
mental and emotional health is the key
to a healthier, happier life, I'll see you next time.
I love you, I love you, I love you, I love you,