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Step aerobics with gilad
Hi, I'm gilad welcome to your step aerobics workout
I know you all psyched and ready to step but before we get started. There are a few things we need to talk about
First the step has three levels four six and eight inches the higher the step the more intense the workout
Regardless of how fit you are. I suggest that you start at the lowest level to familiarize yourself with the routine
Before you advance to the next height make sure you have mastered your step aerobics
Before you advance to the next height make sure you have mastered your technique at the present level in step aerobics
Good stepping technique is the key to a safe workout every move should be complete and precise
It is important to look at the step from time to time so you know where it is in relation to you
When stepping up you lead with the heel and follow with the toe when stepping off the step lead with the toe
heel toe toe heel
It's also important to put your full foot on the step each time never lock your knees
Always keep them slightly bent when stepping on or off as you're stepping up
Let your upper body lean slightly forward so your chest is directly above your leading knee as you're stepping up and down
Don't arch your back and keep your stomach pulled slightly in when learning the routine
Concentrate on the movement of the feet first the arms will follow now
Let me take you down to one of my favorite places Waikiki beach. It's a beautiful day
And i'm just about ready to start stepping with you. So come on, let's go
I just want to know one thing. Are we ready? Yeah, okay, let's go do it
Hey
Five six seven eight big inhale up
Exhale down one more time big inhale up
And exhale down one more time big inhale up
And exhale down start reaching right here right side left side right side left side four more four
three
Two both hands go up. Let's go one
two
Three going for eight times here's go five six
Six seven power the hand faces over the head. There you go. Point your palm outwards four more like this four
Three now make the fist tight and take it through the center stretching the back
Four more like this. Here's four and three
And two very nice hands to the waist step down to the side
Real good hands on the waist step tap step tap step tap now turn your body slightly sideways and tap and step back
back tap step back real good
Just like this
Now let the knee go up knee up and down knee up and down again knee up and down
Now let's add the arms right here pull in and back pull in and back again pull in and back
Hands to the waist step tap side to side
real good
Four more like this here's four three
Three pivot to the side slightly go tap and tap real good
Again, keep your body nice and light
Now knee goes up right here step and lift
step and lift
Come on everybody. Let's get a good workout add the arms now step and lift the arms. There you go
Drive those arms
Forward and put the knee up step tap and touch touch touch
Four more like this four three
Two now march in place right here march march march again your spine
Softly now step on the stand with your toe toe touch on the step
Four more like this four three two walk in place walk
Add the arms right here
Let's go four more four three now make the heel touch hands to the waist heel touch heel touch
Sit slightly on your buttocks. There you go
So now once again, let's march in place four counts four three
Two step tap and add the arms extend extend walk in place right here four
Three now heel touch and push the arms push
two
Three walk in place walk two what's next?
Point the toe and extend the arms two three walk in place right here walk
Walk now heel touch flex the toes and push the arms two three and walk in place again
Open the legs a little wider
There you go kind of like you have a towel and you're rubbing against your back growing up the lower your back
Four more four three two hold it right here shoulder rolls roll the shoulder
Big ones go four more three more two more now one shoulder at a time, right?
Big stretch with the shoulder again go up and up and up now
Let's add the body and go with the whole arm and on your toe and on your heel
So it's toe heel toe heel toe heel four more four
Three now both arms are going to go up right here big circle
Through the chest
There you go four more
three
Two hold it right here take it stretch to the side
Side to side now don't turn your whole body
Just nice easy stretch with the lower back four more four
Three two hold it right here
Hump against your thighs and let's roll the back up and release
What we're doing right now is stretching the long muscles along the spine
And we're gonna pull the stomach in four more four
and three
And again two
And last one hold it right here. Let's take a further step with the legs open them wide
And let's take it from side to side
Now what you're doing is stretching the inner thigh
The palm of the hand support against the thighs allowing your upper body to be nice and relaxed
four more four three
Two and hold palm comes to the step
Support yourself turn your body to the side and go down and lift
Stretching the thighs and the hips area down and lift
Down four more times like this down and lift try to relax your upper body. Keep your body long look forward
Last time hold it up now knee in and out let the knee come toward the floor then push it out
on the ball of your foot
Four more like this down and press the heel down and press the heel two more
That's it. Last one and hold it out. Now. Let the knee slide and come right to the toe
Palms on the center of your thigh
Take it forward slowly relax yourself forward. The heel is on the floor
You're stretching the Achilles tendon and the calf hold it there for another second
Palm of the hand goes back to the step
Support yourself up big step out and take it over to the other side turn your body
And let's go down and up we go down and we go up
Nice and relaxed at this point
Elongate your body keep your back flat
Stomach slightly pulling in
Four more times like this go four and lift
Three and lift here's two and lift
Last time hold it up now the knee in and extend
What you're doing here is you're allowing the knee to get soft bring it closer to the floor
Then you're extending the heel away and stretching the whole back of the leg two more down and lift
Last time now hold it
Drive that knee into the toe
Palms on the center of your thigh
Relax your body forward and press keeping the heel on the floor
You want to feel that stretch in the Achilles not too much, but feel a nice stretch along the calf
Palm of the hand supports the step
And come back up to the center
Palm of the hand you're gonna go left leg right leg and roll it up big inhale up
And you're gonna exhale down
Okay
Bring your left leg on the step palm against the thigh
And now let's go into the calf raises. Let's go right here up and down
Positioning stomach spiking move in
Hips tucked underneath you and you're gonna raise on the calf four more like this four
And here's three and again squeeze on the bottom of your foot and last one and hold it down
Take that leg extended a little further out plant the heel on the step palms against the opposite thigh
And sit into it and relax
Now from this point point your toe forward
And flex it in one more time
And relax it good work bring the other leg up palms against the thigh
Heel on the floor and we're gonna go up and down up and down once again now warming the other leg up
Stretching the calf warming up the calf
Very important for the step workout four more like this. Here's four
and three and
two
And last one and hold it take that leg step a little further out palms against the thigh
Plant the heel into the step
And sit into it nice and relaxed
Flex the toe in feel the stretch along the back of the leg
Hold it right there for another second
Now point your toe forward
And flex it in
And good job back to the center big inhale up
Exhale down once again big inhale up exhale down and last time big inhale
And we're ready to step
Aerobics 40 minutes the aerobics will be broken down into four segments
Okay, you guys step up step down. Let's start walking in place. Let's go step
Step in the first three segments. You'll learn basic step routines and in the fourth segment. We'll put them all together and go for it
Now we're gonna walk right up on the step
Step up and again step up and again step up and again step up
Let's do this four more times now heel toe toe heel heel toe toe heel keep your upper body forward slightly
Tap and switch sides. Let's go up on the leg. There you go. Step and down
Up up down down up up four more times four and again
Three and again
Two heel toe now tap the leg and go four times
three more
How does it feel so far?
Tap the leg and let's switch sides up and down. We're good step all the way lift yourself up. There you go
Now let's add the arms tap
up
again up
Push those arms forward
again
And now tap other leg up and down and up and down and up
And down and up now tap twice. We're gonna go up
And now we're gonna tap again go up
And again and now tap
up
and again
and tap
up
Now let's do it in singles tap go up and now tap
Tap up and tap now step nicely all the way up on your step
Let's do this four more
And three more
It's looking good
Hands to the waist two more like this step up and down remember you want to keep your upper body slightly forward
Okay, so you're not leaning back as you're stepping up on the step two more
and up
This is the last one
Now we're going to bring the knee up. So we're going to step and lift step lift. There you go. Step lift
Again, step lift
And again
Keep going step lift
Step lift one last one
And now we're going to do repeaters three times each side right here lift
lift
Switch sides
step lift
lift
Again three times repeaters from now on we're going to call them repeaters and that's it. Okay step
lift
Lift now add the m single knee lift single knee lift
Go single knee lift. We did it already. You should be doing fine. Now. All we're doing is adding the arms now repeaters
both arms
Up up other side step
step
Up once again single knee lift
and again
step lift
Again step lift
And now repeaters one more time lift up
up
up other side
up
Hands to the waist and single leg curl leg curl to the back makes the ankle touch the butt
again
And one last time
now repeaters
up
Up up gently step step up and just toe touch
Touch cup single leg curl at the arms up open diagonal arms. There you go. Up
Now repeaters three times each side with diagonal arms up
two
three other side
step
up
Up single leg curl
single leg curl other side
one more time
Extend the arms
Now what repeaters three times?
up up other side
Now we're going to go single knee lift to the corner watch with the arms to the other corner
again
You know what's next repeaters step up real nice other side same thing
lift
Now single leg curls
Step curl at the side step curl again step curl and repeaters three times
one
two
Three same thing on the other side step lift you got it
Single knee lift to the corner single knee other side single knee again
up
Now repeaters right here step
up
Up one more time
There you go. Now single leg curls diagonal arms extend make the arms tight
There you go. Force the arms out
Now we're going to go repeaters. You're going to give me the best force out
out
Out other side
out
Out single knee lift to the center hands on the waist lift the knee
lift the knee
Again lift the knee
And lift the knee. Let's do this four more times step lift
Lift is everybody stepping all the way up
There we go. Just above you
Now step and kick step kick
Okay, don't throw your leg out flex your thigh
Again step kick
step kick
Step kick now we're going to get into the next sequence single knee lift right here step knee lift
Again step knee lift one more time
time
Now we're going to step and kick step kick
step kick
And now we're going to go corner to corner step tap step tap tap right behind you. There you go again
And again to the corner there you go step all the way up and tap
And step tap one more
Up
Now we're going to add the arm single knee lift and you're going to block with the arms step block again
step block
Step now step and kick and punch
There you go step and punch again
step and punch
Corner to corner curl the arm step tap
real good
I like what I see you guys
Keep stepping behind you two more like this
Here's up
and again
This is the last one
and final one
Single knee lift to the center block other side block step and kick
step kick
Step now step tap to the corner and curl the arms
again
Let's do it one more time
You got it
Single knee lift and block step block
Step block step and kick punch
There you go step tap to the corner curl the arms
You got the move
again
Okay hands on the waist step up tap down step up tap down step up now. We're going to combine both sequences together
single knee lift to the corner
with the
Punching sequence everybody ready?
Let's go two more
Single knee lift to the corner right here single knee other side
right
Go other side
up single knee
Now what repeaters?
up
Other side real nice
up
Single leg curl extend the arms and diagonal. There you go diagonal again
Same thing
Now repeaters three times extend extend extend other side
extend
two up single knee lift to the center and block block
And step block step kick step and punch
Step and punch tap to the corner curl the arms
You got it
again
up
Single knee lift to the corner right here lift other side
You got it. Let's do this again
Okay
repeaters right here
Up up slowly step there we go
lift
up
Single leg curl right here extend the arms
And extend the arms there we go all the way up the step
Up repeaters right here
up
Up other side
up
Up single knee lift to the center right here. Up block the best block step and kick
punch
Step tap to the corner curl the arms
There we go
Come on
step bicep tight
Now step up tap down step up tap down real good
Excellent guys. This is the first sequence
Now let's add the arms right here forward and back
real nice
Four more like this. Here's four
Here's three. How do you feel so far?
up
And step up tap down step up tap down step up tap down step up tap down
Step up tap down walk in place
Good work
Here comes part two step up tap down step up tap down real nice step up tap down
alternating v-step go
And tap up up and tap up up and tap
Up up now, let's add the arms right here out out down down out out again
and again
Let's do it again. Come on up up down down up up down down up
and last time
Now only legs up up down
Up up down again
This is the last one now. We're gonna turn step watch
Up up turn and tap
Up turn and tap
I think you got it. Now. Let's pump the arms up and down. Help me go up
Up and down again
up and down
Now we're going to change the arm cabbage patch arms up two claps
Up two claps
Up two claps turn the arms now add the arms up and down up and down
Go up and down
Let's do this again
Now we're going to turn and clap
Turn the arm and clap
Turn and clap. Can we do it again?
Once again arms up and down up and down tap
and tap
And tap
We'll call this cabbage patch cabbage arms
clap clap
Clap clap
Here we go
Now watch hands on the waist and lunge back step step lunge back turn step lunge back turn step
two more
lunge back
Big lunge. Come on
Let's do this one more time
And this is the last time
Up now we're going to do a step and we're going to ball change step step ball change ball change
Ball change now. Let's add the arms on the lunge up up lunge back twice up extension
Up up. There you go
Cabbage palm ball change cabbage
Up up
Stay close to the step
Up up
up and down
Lunge back step all the way up and lunge back. There you go one more time
last one
Turn ball change
Up up
Now we're going to tap up tap down right here tap up hands on the waist again tap up step all the way up
Now turn step
turn
Once again tap up again tap up and this is the third time and we're going to turn
Turn you got it now knee lift step and knee lift
again
All right guys, you're looking good
turn step
Let's go all the way up and knee lift remember to keep your body slightly in front of you
And turn step
Now we're going to step and kick step and kick
step and kick
step and kick turn step
Real good step and kick
again
step kick
Turn step now we're going to add the arms step tap add the arms pull
again
one more
turn step
You got the move step all the way up now
Let's not get lazy here guys. Let's step all the way up the step and turn now
Now knee lift and watch the arms out
down
out
down one more
turn step
Good add the arms up down
up
down
up
Down turn step cabbage arms now step kick step kick punch the arms step kick
Step kick turn step
cabbage arms
Step kick there you go lunge step kick and lunge
Step kick turn step. Let's do this one more time
step tap
step knee
step kick
turn step
Up up step tap
Now step knee we're doing it in singles cutting it
step kick turn step
Now step tap again step tap step knee
step kick
Up turn step
step tap
step knee
step kick
Turn step
Let's do this one more time step tap
step knee
step and kick
step kick turn step
real good step tap
step knee
Now we're going to combine all three together half turn to the center and V step right here
V step
other side
again V step
What's next turn step and lunge?
Turn step and lunge do it again
and lunge triceps
and lunge
Now what ball change ball change?
Again
Up tap up tap down tap knee lift arms out step kick bunch the arms turn step
Up two three again step tap knee lift
step and kick
Step kick half turn to the center and V step
Here's V
other side
Let's do this again
And again up and lunge up
Up and lunge up up and lunge up
Up lunge turn ball change turn ball change
Turn ball change
Up up
Up tap up tap down tap knee lift step knee
step kick
turn step
real good step tap
step knee
Up step kick
And half turn one more time from the start V step step again
one more
last one
Turn step and lunge now turn step and lunge triceps
Turn step and lunge
Turn step and lunge one more turn ball change right here
Up up
Step tap step tap knee lift
Come on extend those arms now punch turn step
Real nice step tap how we all doing knee lift
Step kick step kick half turn step up tap down right here step up tap down
You did it
This is our second sequence
Up up
Real good job guys ready to go on
Okay, everybody now let's pick up the pace
Step up tap down real good step up. This is the third sequence step up tap down step up
Now to the side three times up and down
Up again step up
Again step up now over the top
Three times up and down again
again
last one
And over the top
Now in singles step up over the top
Step tap
Over the top
Now add the arms go arms in and take it through the center right here and out
Step tap and over the top
Let's do this again step tap over the top
Again step tap over the top
Now with this power knee right here in the center power knee
knee hop
So you're going to step and you're going to hop over hop again step tap and hop over
Let's do this one more time step tap and hop over
Now the knee is going to go up knee lift
And hop over
Real nice step softly on the step and now hop over
Let's do this one more time
And hop over
Real nice step tap hop over
Tap up tap down right here
turn step
Now three times up and down hands on the waist
again
This is the third time
over the top
Real nice again three times up and down
Are we going?
one more
over the top
In singles tap up over the top
Tap up over the top
Now add the arms arms in through the center
Here open again arms in
Right here one more time step tap over the top
You got the move stay on the beat guys
Over the top now power knee step tap hop it over hop
Real good step tap hop it over
We're flying step tap
hop it over
One more time step tap hop it over
knee lift now knee lift
And hop over
Real good step tap hop over
One more time step up over the top
Step knee lift over the top now tap up tap down
turn step
knee lift
knee lift hop over
One more time knee lift. Let's see the hop
Tap up tap down turn step
Step real good knee lift hop it over
You got it knee lift
Hop it over you guys propel. There you go. Tap up tap down
turn step
One more time knee lift big one hop
There you go
Step knee lift hop over tap up tap down
tap
turn step
One last time knee lift now hop it over
Turn the arms. There you go knee lift
full foot on the step
Tap up tap down
Half turn hands on the waist
Single knee lift right here. Good job single knee
again single knee
Now we're going to hop up step and hop
Propel yourself in the air. There you go again
hop
Now it's single knee add the arms
Right here straight on there you go over the head now we're going to add a hop
step and hop
Rock the arms step and hop drop the arms step
up
Single knee lift right here single knee
Real good again
single knee
Now let's hop
Step hop drop the arms step hop drop the arms step hop drop the arms
single knee lift single knee
Now we're going to hop right here hop
down
single knee
Step lift you got it
Now with the hop
Real good
Side to side leg lift
Lift hands on the waist lift leg to the side
side leg lift
Now with the hop to the side lift
There you go support yourself up. There you go
lift
Now let's add the arms let's cross it over lift up cross
lift up cross
Lift up now we're going to hop right here hop and drop
hop and drop
push slightly forward
cross the arms
leg lift
again
again cross
One more time
Now let's hop push the arms forward. There you go. So the upper body stays slightly forward in front of you
Now let's cut it in half
cross
On the side now we're going to hop
Hop it up
on the side
cross
Cross and hop
Now we're going to go single knee lift to the center single knee
other side
boy now hop
I can feel this workout to this corner single cross
leg lift cross with a hop
hop
And hop single knee lift to the center right here lift you got it
Do the hop
Drive those arms up cross to the corner leg lift to the side
There you go again with a hop
up
One more time single knee lift center
Come on
with a hop
Here we go
Cross to the corner leg lift
Corner there you go
Now hop it
Step up tap down step up very good work
Now we're going to learn the third sequence of this
next workout here
two more
And now let's do a single v step and two jacks v step two jacks
other side
v step
two jacks
other side
v step two jacks
one more time
v step
two jacks
Let's go again v step two jacks
last one
v step two jacks now we're going to add the arms watch
Open open close down out up
other side
up
out
Do it again
in
up
And go hop hop
go
single v step
Two jacks up
single v step
Let's do this one more time single v
two jacks
last time
single v
Two jacks step up tap down step up tap down you got it
Now let's combine all three together
knee lift over the top
hopping sequence
And single v with jumping jacks
Are you guys ready?
Okay, two more like this two more
Single knee lift and hop over single knee over the top
Come on. Let's see everybody in the air
Propel that body
tap up tap down
turn step
Knee lift right here knee lift hop over
big hop
knee lift big hop
tap up tap down
half turn to the center
Single knee lift to the center lift other side
Two hops you guys push forward
Single crossover to the side cross
other side
two hops
hop and drop
v step and jumping jacks v step down two jacks
other side
Let's do this one more time v step
v step two jacks
last one
v step two jacks
Single knee lift over the top single knee over the top
Starting from the beginning of the sequence
over the top
tap up tap down
turn step
You got the move stay with it over the top
Go knee lift
Energy guys fly over tap up tap down
half turn
Single knee lift right here lift up
Two hops push forward the upper body stays slightly forward cross to the side leg lift side
Two hops
push
v step and jumping jacks go v v two jacks
one more time
up
Let's do this last time v v
and up
up last time
Up let's do the sequence one more time knee lift
over the top
This is the last time around
over the top
How are we feeling step tap?
turn step
knee lift
over the top
If you're having a hard time, just go step up tap down and over the top
Come back when you're ready
half turn
single knee
lift up two hops push with a fist
slightly forward cross to the side
other side two hops
up
Now what? v step and jumping jacks
You got it two jacks
other side
One more time
Drop last one
Up up step up tap down step up tap down you did it
This is the third sequence
All right
The next sequence that's coming up
We're going to combine all of them together and go for a great
Aerobic workout for the next few minutes
Keep going
Step up tap down. Okay folks. This is the part where we put it all together
Together challenging both the mind and the body. Are you ready to take us from the beginning?
Let's go and corner lift other side
go again
And now we're going to go into the repeaters right here. Let's go step lift
lift
other side
Step lift softly step down
leg curl curl
other side curl
other side curl one more
now repeaters
step curl curl
curl other side
step curl curl punching sequence to the center step and block
Step and block now step and kick
step kick
Step step tap and curl the arms to the corner. There you go. Step curl
again step curl
Step up v step alternating
other side
Go again
Now we're going to turn step and lunge turn step and lunge
Up turn step and lunge turn step and lunge last time turn step ball change two claps
Turn step ball change again
Last one
Tap up tap down
knee lift
step and kick
turn step
Really good step tap
knee lift
Open really good
step kick
turn step knee lift over the top
hop
Real good power. Come on
propel
Tap up tap down
turn step
Real good guys. Keep going knee lift hop over the top
And again knee lift
softly land
Tap up tap down
Half turn to the center single knee lift right here
single knee
Now two hops push with a fist and leg lift to the corner cross the arm
other side
Now two hops to the corner
Go v step and jumping jacks v two jacks
Let's do it again other side
You got to move one more time switch side
And this is gonna be the last one
Let's take it from the very beginning single knee lift to the corner
go
Up go again
up
Now repeaters
Let's go lift up other side
Step up and lift
lift single leg curl extend the arm open
sa
sa sa
Push up
Now repeaters right here three times
sa other side step lift lift
block in sequence to the center block
Step block now step and kick punch
Step kick and punch tap to the corner curl the arms
other side
again curl
Last one alternating v step v step
go again
one more
Now turn step and lunge twice of extension tricep turn step lunge again
in
Now what turn ball change two claps turn ball change two claps
Tap up tap down
Tap up knee lift step open step and kick
turn step
step tap
knee lift
real nice
step and kick
Turn step knee lift and over the top knee lift over the top hop
up
There we go. Come on land softly
tap up tap down
turn step
real good knee lift
over the top
again knee lift
over the top tap up tap down
Have to do the center
single knee
other side
Two hops now push out body slightly forward single to the side
Up the arms
And hop hop
Single v step two jumping jacks right here
hop two jacks
other side hop hop
You got it stop stop stop again
One more time
Let's take it from the very beginning single knee lift right here
Now let's propel hop
again propel
Stay put at the repeaters
Stay put
at the side
Single leg curl propel
hop
You're having a hard time propelling stay like we did it before
Repeater stay put lift lift lift at the side lift lift
Now blocking sequence to the center block
Block again now step and kick step and punch
other side
bicep curls to the corner
again
One more
You got it alternating v step
v step
other side
One more time
turn step and lunge turn step
lunge and tricep
Do it again
turn step and lunge there you go
Now what turn step ball change
two claps
again
You got it tap up tap down
now right here arms out
arms lift
knee lift and kick
turn step
Let's do it on this side step tap
all the way up on the step
step up and kick half turn
knee lift and over the top
over the top
propel now go
hop over the top
tap up tap down
turn step
okay knee lift
over the top very good so
propel
hop over the top
tap up tap down
half turn single knee
lift
give me the best job now two hops come on
hop
and hop to the corner
cross
and cross now two hops the best one
good job push
and v step
two jacks
all right again
how are you feeling guys
okay
let's do this thing one more time
v step
single knee lift to the corner go
this is the last time
come on again
propel if you can
stay put
hop I'm gonna
stay on the beginner level I think on this one
hop hop
single leg curl curl it out
extend curl
hop repeaters
right here
shah shah
other side step shah shah
block to the center
block again
block step kick and punch
there you go flex those
thighs tap to the corner bicep
curl bicep
curl again
alternating v step
right here v step
again hop hop
one more
now what turn step and lunge
turn step lunge triceps
do it again
right here triceps
turn ball change
cappuccino
clap
now tap
up tap down
knee lift
step kick
step kick turn step
you got it
knee lift
step kick
turn half ways knee lift and over
the top
hop over
knee lift over the top
good tap up tap down
turn step
again knee lift
over the top
there you go come on hop
over the top
tap up tap down
half turn
single knee lift
push
with a hop best hop
better hop cross to the
corner leg lift
other side two hops
hop to the corner
now v step jumping jacks
v two jacks
up up other side
go two jacks
one more time v
down up
last time up out
and two jacks step up tap
down
you did it great
work awesome
we've gone through the hard part
now we're gonna cool off and go into the
abdominals let's go
four more times like this here's
four and three and
two step touch step
step
step four more
step control the move but make it
big again four more
four three
two add the arms
pull pull
pull pull now
touch to the side
touch touch
and now let's walk in place right here
walk walk
walk nice and relaxed
there you go hands on the waist
point on the step
point touch touch sit slightly
on your buttocks there you go
here's four three
now let's add the arms watch
side side
nice and relaxed into the shoulder
there you go hop
hands to the waist and heel
touch flex the toe in
every time just like this
four more three
two now walk in place right here
walk walk
walk walk and
it's five it's six
it's seven open the legs wide big
inhale up and exhale
down one more time big inhale
up and exhale
down here's the last time big inhale
up and exhale
down okay let's step
right on top of the step palms against the thigh
let's relax
the knee and press the heel to the floor
now extend both
arms out
and relax them palms against
the waist step up
and the toes at the edge of the step
and press the heel down relax your
body weight into the heel
hold it
and relax it bring the leg up
other leg goes down heel
to the floor knees slightly
bent and hold it right there
squeeze the buttocks slightly inside
now extend the arms and reach out
and relax it step up
toe at the edge of the step
and relax the heel down
knees slightly bent and let the body
weight take you down feel the stretch in
the calf hold it there
and step down
give me a big inhale up
exhale down one more
time big inhale up
exhale down and shoulder
rolls roll roll
roll and roll
four more four three
two
we're done let's go to the floor
abdominals
oh no
okay guys let's start the
abdominals take a flat position on the floor
press the heels against the step
relax back arms behind the neck
and let's start up and down
up and down
now the heels touch the step
the toes are slightly flexed in
up and down
the back is flat on the floor
the stomach slightly pulling in
the shoulders are off the floor
there you go and you're choosing a spot
on your ceiling and you're keeping your eyes
focused on it
and let's do this for four more times
go four and
three and
here's two now we're
gonna go three counts up release on four
go up
higher highest and release
go up and
two and three and release
again up and
two and three one more
time go up and
two now go up on one all
the way go up and hold
hold hold and release
on four go up hold
two hold three release on
four go up
two three release let
All the air out.
Up, two, three.
Let's do this two more times.
Up, exhale.
And release, last one.
Up, and two, and three.
Now let's take it side to side.
Side, and down.
Four more times like this.
Go, four, and squeeze it up.
Pull the abdominals in, exhale every time.
And now let's cross the arms to the front.
Cross, cross, back, and release.
Other side, cross, cross, back, and release.
Again, cross, lift, back, and release.
Cross, then lift yourself up.
Back, and release.
Cross, and lift to the center.
Again, and cross, lift yourself up.
Down, one more time to this side.
And lift, last time.
Let's go.
Cross, and lift.
Back, and down, straight up and down now.
Eight, and seven.
And keep those toes slightly flexed in.
Lift four more times.
Here's a four, and here's a three.
Concentrate on your breathing, people.
Now let's go up and turn to the side.
Up, and turn.
Center, and release.
And up, and turn.
Center, and release.
Come on, we had a good aerobic workout on the step.
Now you gotta really want those exercise
if you want them to work for you.
Up, and tight.
Center, and down.
Up, and tight.
Show me how badly you want the next four.
Up, center, and down.
Let's go.
Up, turn, center.
Last time to this side.
And last time to the other side.
Let's go straight up and down.
Let's go, go.
Up, and down.
Four more, four, and three.
And feel good, two, and last one.
Relax the head back.
All right, place the palms on the side.
Cross one knee over.
Once again, bring the palms behind the neck.
And let's go up, and down.
Lift straight up, and down.
Let's go up, and down, up, and down.
Lift up, and down, lift.
Now turn the body, drop the arm.
And turn the body, lift.
Again, up, and let's do this four more times.
Go, four, and squeeze.
Three, again, two, and last one.
Hold it right here, both palms behind the neck.
Now let's grab the knees, arms in, and release down.
Lift up, center, back, and release.
Lift legs, center, back.
Release the legs, lift the legs.
Upper body, center, and down.
Up, lift, center, and down.
One more, up, and lift.
Center, and down.
All right, let's go to the other side.
Cross the legs, and let's start up, and down.
Go, up.
Remember the toes slightly flexed in.
Keep the toe on the hip bench, slightly flexed in.
Four more, four, and three, and two.
And now let's turn the body to the side, drop the palm.
There you go.
Exhale, up, lift.
And let's do it like this for four more times.
Go, four, and three.
Come on, the last two, and the last one.
Bring the palms back to the back of the neck.
Once again, the legs come up, upper body, down, and release.
Legs, upper body, down, and release.
Lift legs, upper body, down, and release.
Again, legs, upper body, down, and release.
Legs, upper body, down, and release.
Two more times, lift, down, and release.
Go, legs, upper body, down, and really last time.
Legs, upper body, down, and release.
OK, bring the legs in.
Fast for legs, bring the knees into the chest.
And relax the heels on the bench.
Stretch the legs over to the side.
And let's go over to the other side.
Stretch out, relax.
One more time, over to your side.
And one more time, to the other side.
Back to the center, bring the knees into the chest.
Big hug around the knees.
And relax it down, everybody on your elbows.
Good work.
Now let's finish with a cool down.
Ah, I only want a cool down.
OK, everybody, the finale for today,
the cool down and the stretch.
Let's go flat on our backs.
Let the heels relax against the step.
Palm of the hands over the head.
Reach over, inhale deep.
And as you exhale, pull the stomach slightly in
and relax your back toward the floor.
And bring the arms in.
Bring your leg in toward the chest.
Palms crossed behind the hamstrings.
And pull the knees slightly in toward the chest.
At this point, relax your lower body.
Relax your lower back.
And extend the heel up toward the ceiling now,
toward the skies.
Hold it there.
Take a deep breath into it.
And as you slowly exhale out, extend the heel
a little further out and flex the toe a little tighter in.
Feel the stretch along the whole leg,
the whole back of the leg.
Hold it for another second.
Very nice.
And relax it down.
Let's go to the other side.
Pull the knee in toward the chest,
keeping the lower back relaxed against the floor.
And exhale, slowly extend the heel up.
Slowly come into that stretching position.
Remember, you don't want to stretch beyond your limit,
just into it slowly.
Deep breath, inhale.
As you exhale, extend the heel further up
and flex the toe in tight.
There you go.
Hold it for another second.
Exhale.
And relax it down.
Good work.
Let's turn our bodies over.
Come off the step and turn yourself in.
Bring the leg out, palms against the thighs.
Support yourself up.
Very good.
Give me a big inhale up.
Arms overhead.
And exhale down one more time.
Big inhale up.
And exhale down.
Palms against the thighs right here.
And let's roll the back, lower back up.
And release it down one more time along the whole spine.
Roll it up nice and easy.
And relax it down.
And let's do this one more time.
Roll all the way up.
And relax back.
Open the legs a little wider.
Very good.
Stretch over to one side.
And now take it over to the other side.
And one more time, let's take it back and flex the toe in now.
Palms into the thigh and sit into it.
Knee right above the toe.
Vertical position right here.
Flex that toe in and hold it.
And relax it over to the other side.
Palms against the thigh.
Flex the toe in and sit into it.
Not letting the knee run forward.
The knee is right at the toe level.
Hold it there for another second.
Very good.
And back to the center.
Close the legs back in to shoulder width apart.
Roll up.
Big inhale up.
Exhale down.
Big inhale up.
Exhale down.
Big inhale up.
Exhale down.
I think we did good.
Yes!
OK.
Very good, guys.
Come here, Mike.
All right.
Let's do it again real soon, OK?
With me in the workout were Mike Belkowski, Sue Grace,
Trela Rothman, and Kent Roller.
Let's do it again real soon, OK?