Not all exercises are suitable for everyone, and this or any other exercise program may
result in injury.
Any user of this exercise program assumes the risk of injury resulting from performing
the exercises and using the equipment suggested.
Extreme care must be taken to select and use quality exercise equipment that is properly
assembled and maintained.
To reduce the risk of injury in your case, consult your doctor before selecting equipment
and beginning this exercise program.
The instructions and advice presented are in no way intended as a substitute for medical
counseling.
At the end of this program, please stay tuned for a brief introduction to my library of
health and fitness tapes.
Hi, welcome to my stepperobic workout.
This high energy, low impact class is in two parts.
The first is 45 minutes of stepperobics led by three of my top instructors.
It combines great fat burning as well as lower body muscle toning.
The second part is an abdominal routine.
You'll do that with me, and it really works.
Each program can be done separately or together as often as six times a week.
Both programs have been designed for all fitness levels, so as a beginner you can start without
the bench.
And as your fitness level increases, progress to a more advanced level by adding bench modules.
In addition, you'll notice that during the class, the right side of the room will be
doing movements with lower intensity, while the left side will do high intensity moves
for the advanced exerciser.
Now before we begin the stepperobics class, I want to review some important safety tips
for using your bench.
Choose a bench height based on your fitness level and familiarity with bench stepping.
We recommend beginners start without a bench and progress to the four inch platform when
the movements become familiar.
Then as your fitness level improves, add two inch modules up to a bench height of eight
inches.
Clear a wide area around the bench so you can move freely and safely.
And as you step onto the bench, stand tall, shoulders down and back.
Always step on the bench in the middle area with your entire foot.
Glance down at the bench from time to time to be sure you know where it is and where
your foot is stepping.
When you step back, come down a comfortable distance from the bench but not too far back.
To avoid back strain, always lean forward with your whole body from the ankles, not
the hips.
Step on the bench lightly with a heel toe heel toe motion and off the bench with a toe
heel toe heel motion.
Be sure to place the whole foot down every time you step on and off the bench.
Sounds like a lot to remember, I know.
But it'll become second nature real quick.
Well it looks like we're all ready.
Jeannie, Laurel and Mark are going to lead you through the class.
Hey Jake.
Hey guys.
So grab a towel and some water and go for it.
And I'll see you later for the abdominal routine.
Have a great time guys.
Thanks.
You guys ready?
Yeah.
Marching out, keep it going.
This is going to start off your warm up.
Step touch to the right.
Here you go.
Step touch.
Feeling strong already.
Ready to go?
We're going to start off with that right arm back.
Give it to me.
Take it back.
Up and over.
Both on side.
Pump it out.
And back.
One, two, three.
Right arm back.
Give it to me, right arm.
Up and over.
Left arm.
Both arms go side.
Pump it out.
Arms slightly bent here.
Go again.
Right arm.
Up and over.
Left arm.
Both arms side.
Last time.
Right arm.
Up and over.
Left arm.
Both arms side.
Alright your arms are slightly bent here.
Go ahead and extend them out.
Widen your stance just a little bit.
Both arms side.
All right, your arms are slightly bent here.
Go ahead and extend them out.
Widen your stance just a little bit.
That's it, that's it.
Be strong. All right, we're going to go with a heel lift.
Give it to me right here.
Heel lift.
That's it. Hup, hup.
Break your body. New step.
Two steps to the right. Go right.
One, two. To the left.
Hup, hup. Keep it pumping.
Warming up.
Having fun already.
Hup, hup.
All the way around. One more time.
All right.
All right, let's march it out. March.
Here. Shake your benches on your right side.
Arms front down.
Front and down.
Take it forward. Move it forward.
For four.
And back. Good time to make sure you're
picking up those feet.
And back.
And five.
Last set of eight here.
All right.
Heel taps. Right foot.
No arms.
See your bench? Move back on over
right in front of your bench.
Let's punch it out left arm.
Be strong.
Woo.
Give it to me, give it to me.
All right. Place the heels on the bench.
Now.
Yeah. Get it down.
You got it.
Last set of these we're going to hold with the freeze.
Now freeze.
Take it over two times.
Flat back down. Tummy in tight.
You want to feel the stretch all here behind in the hamstrings.
Make sure that your toes are
directly forward. Straight ahead.
Feeling strong. Tummy in tight.
Good. All right. Front toe down.
Let's lift.
Lift up and down. This is a great
cat form up.
Keep that toe on the ground. Just feel that cat moving.
Keep breath going.
One more time. And down.
Don't arch your back when you come up.
One more time.
Hold it down. Let's take those arms.
Move all the way around. Lace your fingers.
Give me a nice stretch here. You're going to feel
your stretch all between the shoulder blades.
Got to feel the stretch also in that back pound.
Strong stretch.
All right. Let's give it over to
the right side. Place your hands down
on the thigh. Roll it up.
Single count. Roll it. Flat back.
Now when you roll here, I'll go flat.
Make sure that you don't arch your back.
Keep it tucked under tight. That's it.
One more.
Roll it all the way up. Space to the front.
March it left.
Double step to the left side.
And the arms. One. Give me heels.
Yeah. That's it. That's it.
Give it to me again. All right.
You got it.
Keep breathing.
Yeah.
Keep it going. You got it.
March it out.
Left foot.
Pinch it here on your left side. All right.
Arms up and down.
Right where you're going to put them.
Moving forward.
Don't want to throw the arms. Go back.
And front.
Two, three, four. And back.
Two, three, four.
Keep it breathing.
New step coming up.
Heel tap. Left foot.
With the arms. Give it to me.
Remember that your arms are opposite your feet here.
Go ahead and move over in the front of your bench.
Tap those heels on the bench.
Left heel. Tap it out.
That's it.
Keep it going.
Two more of these.
I want you to freeze the last one. Freeze.
Take it over two times.
Slap back down. Keep your tummy in tight.
You want to feel the stretch here all in the hamstrings.
Gently press down.
Tummy in tight.
Again, eyes directly over those toes.
Good. Front toe down.
Roll it up. Let's lift.
Lift up and down.
Warming up that back calf.
Yeah.
Keep it breathing.
Feel that calf movement. Perfect.
Nice and strong.
You got it. One more set of these.
Heel down.
Get your arms all the way up over your head.
Lace your fingers. Give me a nice, strong stretch.
You're going to feel the stretch here
all the way from the top of your head down to your heel.
This is a great calf stretch.
So hang on to it.
Keep working. Give it over to the side.
Drop your hands down on your thighs.
Take it up. Roll.
Flat back. Watch your arch here.
Two more. Release your arms.
Roll it all the way up.
Get a genie. March it up.
All right. You're all warmed up. Let's start raising the intensity.
Right foot on the floor.
Slowly.
Do it now. And it's time.
Two. Three.
Now walk in place. Here it is.
We're starting the routine on the floor first.
Then we'll take it up on the bench. Slow right.
Slow. Left. Right.
Walk it up. Up tempo.
One more set here on the floor.
Then we're going to use your bench. Do it again.
Right. Left.
Right. Up tempo.
Now get ready to use your bench.
Let's have some fun here.
Slow. Slow.
Slow. Up tempo. Come on up.
That's it.
Do it again. Back to slow.
Yes. That's it.
Up tempo.
Bring it on up.
Back to slow.
There. Good. We're getting this.
That looks good. Yes. Come on up.
All right. Now on this next one,
when we go slow, add an arm pump.
It's pump. Pump.
That's it. And come on up.
Right. Left. Back down.
Right. Left. Back to slow.
Right. Right.
Up tempo.
That's it.
Now one more set. Right for Lee.
Right. That's it.
Now bring it up tempo.
Breathe. Yes.
Stay here. Bicep arms.
Curl it in.
Now you can raise the intensity
of your workout.
If you bring your arms up.
And if you like doing that, follow Lural's side of the room.
If you like it down here,
a little bit less intense,
follow Mark's side of the room.
It's your choice. Whichever you prefer.
Okay.
Side arms. Here it is.
Bring it out.
Get slightly forward. The elbows are slightly bent.
That looks good.
Pull the abdominals in.
Support your lower back.
Last set of D for when you
put those two together.
Biceps for two.
Now side two.
How's your breathing?
Are you out of breath?
I use the arms quite so hard.
That's it.
Come on.
Stay with me now.
Now basic step.
There you are.
That's it. New step.
It's a three step heel tap leading with your right foot.
Let's do it now.
Steps. Left.
Left. Right.
Right. Left. Now basic.
Release the arms.
We get to do that again.
All right.
Let's do it again.
The left foot leads.
Step heel tap.
Again. Careful right. That's it.
Last one. Basic bench.
Match your arms.
All right.
Now you've learned this. We're going to do it again.
Stay with the basic bench. Heel tap.
Coming up. Let's do it now.
Step right. Tap left.
Step left. Tap right. One more time.
Now basic bench. Left foot.
You've got it.
Good.
Yeah.
Breathe. How's your breathing?
Out of breath.
Take it down.
You should not be out of breath.
One more set of these.
A new arm coming up.
It's a jazz arm.
Bring it up. Left.
Out. Out.
That's it.
We've got quite a few of these.
That's it.
So give me some attitude here.
Come on.
Last set coming up.
Combination. Hold two.
Reach two. Now jazz.
Here it is. Come on.
Hold two.
Come on.
Two more.
And jazz.
One more.
Bring it out. Now basic step.
Three steps.
Heel tap. Left foot.
Step tap. Right foot up.
Left foot up. One more.
And a basic. You did great.
All right.
All right. How you doing?
Keep going up and down. Put your hands on your hips.
Start with a new step here.
Right foot steps up. Tap left.
Do it. Up and tap. Other side.
Up and tap. Good.
Take your time with this. Really learn it.
Let's do four more. Stay tall.
Go one. Good.
Go two. Nice.
Three. Last one.
Arms going up and down.
Pull it up to the chest and go.
Up and down. These are upright rows.
Be strong. Push out.
There you go. Four more.
Go four. Good.
And three.
Two more.
Now a little change of the arms here.
Pull up and cross. Go up, cross, down.
Get the elbows up. Really stay
strong through the shoulders.
There you go. All right. Come on.
Be good now. Two more. One set of this side.
And last set here.
Don't become breathless.
Now step tap from behind.
Go up and tap.
Good. Go up and tap.
The body's moving out to a
diagonal here. Get used to this.
You're going to see a lot of it.
Up and tap. Good.
Keep your head front. Be strong.
Stand tall. Now step knee.
Go for it. Step right left knee.
Other side. Step left right knee.
Good.
Abs are really pulled in. Feel it work.
Squeeze from behind. Go.
Four. Nice.
Three.
And two. Now parallel arms.
Up and push out.
Go up, push out. Good.
Up, push out. Now I want you to notice
Gigi's side of the room here. She's got her arms
a little smaller, a little lower.
A little less intense.
The other side. Really picking up her arms.
You do what you need to.
Here we go. Arms up and punch out.
Go. Push.
Nice. Let your arm move in the direction
of your knee. Out to a diagonal.
Go. Good.
Four.
And three.
Two. Same step knee.
Hook the arm.
White arm. Go up. Cross. Nice.
Up and cross.
There you go. Be strong.
Be tall.
Do it. Four.
Good. Three.
Keep your breathing going.
Last one. Both arms.
Pick them up.
Nice.
Now I'm feeling this right at the chest.
Can you feel it?
Good. Four.
And two more.
Each side. Go up.
Last one. Arms up
and down. A little more intense.
Do what you need to do.
Okay.
There you go.
Four more. How you doing?
Nice.
Be tall. They're jamming back here.
Working for you. Let's go.
Hands on your hips. Step kick.
Nice.
Really stay close to your bench here.
Watch what you're doing. Step up in the middle.
Point those toes.
Keep the knee extended.
Good. Last set.
Here we go.
Parallel arms. Get it out.
Reach. Pull.
Now I want you to imagine if you're pulling
through water. Squeeze.
Use the resistance.
Once again. Watch your levels.
Arms up if you need to.
Here we go. I want to show you something.
Give me one kick here.
Step up. Now go front facing.
Three times. Hands on your hips.
Do it again. Last one.
Now step kick.
Other side. Basic right foot.
Once again. Three times here.
Now back to a step kick.
Watch your arms.
Go out. Arms.
Go front up and down.
Guys. How you doing?
Alright. Step back.
Basic bench right foot.
Now these arms are just a little
too much. Pump it out here.
You always have tomorrow.
Step kick.
One time here.
This is the pattern.
All single lap. Do it again.
Step kick. Come on.
Now you need to grab some water at the end
of this song. Do it. Take a short break
but keep those feet moving. Join us back.
Come on Jeannie.
Okay. That's it. We're going to do a little country here.
Starting with the right foot. We're going to step up
and tap left. Ready?
Let's do it now.
Step tap. That's it.
Three. We've got
one more. Take it to the
other side. Here it is.
One. Two. New arms
coming up.
Push down. One more. Let's do that on
the other side. Step half up. Push
back. You're working the
back of the arm right here.
One more. Let's do
the other side. Uh huh.
Yeah. We're getting this. Two.
Deep breath.
Toe back. Coming up.
Other side. Step, touch
back. Now don't arch.
And don't step too far back.
Keep the elbows slightly bent.
Change side. Left step
step. Two.
That's it. One more. Change side.
Step tap back. Two.
Hey. Three.
One more. Step back
other side. Step
toe back. Yes.
He's that butt. Hamstring
curl coming up. Hands on
your hips. Curl that heel up
to the butt. Two.
Come on. Work the back of that thigh. Three.
Change sides.
New arms coming up. They're a little tricky.
Watch this. Three.
Here it is. Shoulder
slant. Shoulder down.
Watch the intensity here. You
want more intensity. Change.
Follow Laura.
That's it. One more.
Change. You want
a lower intensity workout. You follow
Mark's side.
Other side.
And if you're out of breath, don't use your arms.
Alright. One more.
Change to the other side.
That's it.
Two. Yeah, we're working on it. Change.
Yeah, you're doing great. Come on.
Keep it up. Stay with me now.
New leg coming up.
Two times. Straight leg lift.
Straight leg lift. One more.
Now change. Over here.
You have two of these on each side.
Don't arch.
Pull the abdominals tight. Support
that lower back.
New arms coming up. It's a shoulder
front, shoulder down.
Do it now.
That's it. Two times. Alright.
Here it is. Good.
You should feel this
in your butt. Yeah.
I got a breath. Let's all do these arms.
That's it.
Check out your rear end there.
Other side.
One more set.
Get ready. Here we are.
Hands on the hips and do some single.
Lips. Now this is where you
can really work your butt.
Come on. Lips and squeeze.
Do that. Right there. Yeah.
That's it.
Now, scoop up. More intensity.
Scoop. Stop.
Alright. I like this.
That's it.
Watch your wrists. Don't bend them.
Keep them neutral. Now
hop it up.
Higher intensity. These bottles are all
side. Otherwise, just stay on
your bench. Now everybody
just look.
That's it.
Yes.
Now, hit it boy. Alright.
Hop if you want to. If you want
more intensity, hop it up.
Now, don't hop. Nobody hops.
Alright. That's it.
And squeeze that back side. Don't arch.
Be aware of your
dominance. Now advance. High
intensity. Go.
Yes.
Three.
Four. One more.
Step, heel tap. Two.
Right foot. Tap, tap. Two.
To the other side.
Come on. Now we got it. We're coming in for the home
stretch. Let's stay here. Change sides.
Work that body
now.
To the other side.
That's it.
Alright. We're almost there. Stay with me now.
One more set. Here it is. One more.
Check it boy.
Alright. Keep your feet moving.
We're going up and down the bench.
You got it. Gonna go with the clap.
Ready? Clap it out.
Clap. You got it.
Be strong right here. Put that heart rate up.
Keep it going. Hip, hip, hip.
Having fun.
We're coming in. We're coming out.
Just call this step lift.
Here it comes. Right, kick, left.
Give it to me right here.
Step, kick. Alright.
Give it to me. Hip, hip, hip.
Keep it working. When you kick your leg out
there, make sure that you don't just throw it out.
Place it out there. Yeah.
Put right there in the center of the bench.
Yeah. Keep it going. And we're gonna
take it to the side. To the side.
Hip, kick. Other side. Keep
breathing. Wanna see you breathe?
Ow! Keep it going.
Hip, hip. How you guys doing already?
Alright. Here you go.
Just keep those legs moving.
Hip, hip. Next thing coming up
is the scoop arm.
Yeah. Work those arms strong.
Come on gang.
Hip, hip. Show me what you got here.
Keep it going. How you doing at home?
Yeah. You look good.
Keep it going.
We're gonna add to this scoop arm.
It's called a scoop bicep.
Yeah.
Keep it going.
Ow!
You guys. Four more.
Ow!
Work your body.
Alright. We're gonna take it from the very tip top
with a clap. Climb it out.
Come on. Have some fun.
When they intensify that work out
get those arms up high.
Kick to the side. Hip, kick.
Kick.
Keep it going.
On the top.
Give it to me. Climb it out.
Yeah. You got it.
Keep it up. Work your body.
Up, up, up. Step kick.
Here you go. Step kick.
Step it. Up, up.
Work it.
Alright. New step coming up.
Trimble knee. Hold that.
One, two. Now just step right back down.
Add the arm.
Two. Let's go to the other side.
No arms. One, two.
Step down.
Add that arm now.
You got it. Now go to the other side for three.
Let's go. One, two,
three. Other side.
That's it. Very good.
Watch your breathing here. Make sure you can
always talk to me.
Don't get short breaths. Out of breath.
That's it. Make sure when you step back on these
you don't press your heel all the way down.
Keep it going. Work your body. Ow!
Alright. Make sure you're not out of breath.
Take it from the top.
Right foot. Hike it up.
Alright.
Hike it. Hike your body.
Good. Step kick.
To the side. Give it to me.
Have some fun.
Trimble knee.
One, two.
From the top. Left foot. Everybody let's go.
One, two.
Have some fun.
Next step coming up.
Kick it up. Kick it out.
Step kick. One more.
Trimble knee. Trimble knee.
There's one, two,
three. From the tip top. Right foot.
Have it at it. Have some fun.
Ow!
You got that sequence down. I feel it.
Step kick. How do you feel?
How's your breathing?
Alright. Feeling good. Trimble knee. There's one,
two.
Take it from the top. Left foot. Give it to me.
Hit. Hit. How?
That's what I'm talking about here. Ow!
Looking good.
Step kick. Step kick.
Step kick.
Trimble knee. Here it is.
Ready to burn it out?
Alright. From the top. Right. Double clap.
Ow! You got it.
Work it.
Make some noise with those hands.
Step kick. To the side. Give it to me.
Alright.
Trimble knee. Right here. Make sure you're not
breathless but have some fun.
From the top. Left foot.
Right here.
Right here. Come on.
Give it to me.
Right here. Give it to me.
Alright. Get ready for it.
Trimble knee. Here's one,
two, three.
Basic step. Take it, Mark.
Alright. Keep the basic step going. Up and down.
Right and left. Now, got a
step knee coming up for four.
Do it now. Right foot. Step. Go up and
tap down. Go up, tap down.
Good. Do it again.
One more time. Get it, Mark. Other side. Do it now.
Now, we got a nice double clap in the middle there.
That's gonna let you know we're switching sides.
Okay. Last knee here.
Double clap. Alright.
You got it. Step tomorrow. Now, really good jump.
Good.
Three more. Last one.
Other side.
There you go. You're doing it right.
Pay real attention to the arms here. If you need to lift
them high, check out Laurel's side.
If you need them low, check out Jeannie.
Go up. Alright. Big arms.
Little bigger. We're still a rova.
Over halfway there though.
Other side. Good.
Got a lot for you.
Let's do it. Here we go.
Reach tall. Okay.
Switch here. Now, right foot.
Step up. I want you to circle out to the side.
Okay. Alright. So, put your bench
on your right. Now, your straight
side to your bench. Tap up.
Just put your foot in the middle of the
bench. Good.
There you go. Wides out wide.
Now, I want you to step up and tap
the heel. One time. Now, do it three
more. Do it again.
Last time. Inner
thigh work here. Reach and pull.
Got that left foot coming up.
Gonna really balance out the program.
Squeeze tight. Step knee coming up.
Do it now. Tap down.
Now, move back. Really move
back. Find your bench. Circle it around
to the right side. Switch.
Good. Same thing
here. Move out.
There you go. Come back.
Now, tap up.
And tap up and down. We're straight
front. Now, your bench is on your left. Okay?
Look down.
Okay. Now, go
up and down. Right back.
How's your breathing?
Keep it steady. Make it work for you.
Come on. Inner thigh. Go.
Can you talk to me? If you're having
trouble, don't work so hard.
Good. There you go.
Wake it up. Here we go. Step knee. Step knee.
Tap down. Move back.
Moving out to the left side here.
Good.
Switch. Now, you know
this. Think about it. Make it work.
Come on. Four knees. Good.
Circle side. Step, tap
up. Go. Now, leave your heel on the bench.
Are you tapping right in the center?
Yeah. Good.
Nice. Inner thigh work.
Gonna really balance out the program
here. Squeeze those inner
thighs. Good.
Last time. Step knee.
Go. Step knee. And tap down.
Move out. Move back.
You guys had this?
How are you doing?
Good. Move out. Nice.
Tap out.
Two more times.
Tap up.
Tap up. Inhale.
The highs.
Almost there. Come on now.
Make it work. Inner thigh.
Nice.
Let it happen. Go.
Last time.
Step knee. Get ready to move.
Move back. Step out.
Back to the left.
Now, I got something new for you.
Step knee. Do it here. One time.
Other side. Left foot.
Okay. Stay straight front. Now,
really focus on your breathing. Are you with
me? Yeah. Good.
There you go. Three more. That's one.
That's two.
And three. Watch the arms.
Here. Go close together and pull.
Now, pay attention to your
levels. Laurel's arms are up.
Jeannie's arms are down. You too.
Go four. Nice.
Go three. Stay tall.
Go two. Last one.
Now, turn out the knee.
Go. Turn out.
Get it work hard. Come on, Alan.
Keep it going.
Four more. Let's go.
Four. Squeeze.
Three.
Two. Last one.
Now, straight front. Step knee.
Laurel's arms.
Nice.
Last one here.
It's time to turn your bench.
Bend your knees. Keep your heads up. Turn your bench
long ways. Grab some water.
Marching with your left foot.
You're going to go up and down on the bench.
Now, take a look at where your bench is. We've got
a new position, new shape on the bench.
Feel comfortable with it. Let those arms
just go. Looking good.
We're with you. Got left foot, right foot
going on here. New step coming up.
It's called a straddle step.
You're simply going to go off the side of the bench.
Left, right, left, right. Here you go.
Give it to me. Up.
Straddle off. Back up.
Back off. Straight down. Make sure that
when you back off, you stay close to your bench.
That's it. Feeling good?
You got it.
Yeah!
Keep it breathing here.
You're going to have some lunges here.
Left to right. Give it to me.
Left and right.
That's it. Take it up.
Up. Straddle.
Lunge left to right.
There's left and right.
We're going to add some arms. They're called sweep arms.
Swim it up. Push away.
Yeah! Now lunge.
Left to right.
Give it to me.
Go again. Push away.
Have fun.
Alright, work it. Here you go.
Up and down.
Bicep arms.
Be strong. That's it.
Show me what you got.
Push it. Up. Push away.
That's it. That's it.
Bicep. Alright.
Go again.
You want to increase your intensity here?
You can add a jump and jab.
Let's go right there.
Alright. Keep it going.
Push away.
Go again. Go again.
Jack it out. Alright.
Keep it going. Keep it going.
Up. Push away.
Watch your breathing.
What's going on back there?
Are you having fun on me?
Yeah.
I think so. That's me.
That's it.
Keep it going. Be strong.
You got it. Alright.
We're going to go from two knees.
Give it to me here. One. Two. Yeah!
Go two.
Other side. That's it.
Now single knee.
Give it to me here. Yeah!
Go ahead and take your legs wide.
You're going to straddle that bench.
Bring that bench right there in the center of your body.
Perfect. Feeling strong?
The deeper you go, the more you're going to get that heart rate going.
Alright.
Here you go. Cross it out.
Cross. Pull left.
Yeah! That's it.
Give it to me. Push.
Take those arms over your head.
If you get short winded out of breath, keep those arms down.
Yeah!
Alright.
Take it off to the right side with a step touch.
Perfect. You're on it.
Keep it going.
Keep breathing. Off to the left side.
Give it to me. Right hand.
Step touch. You've got four of these.
Yeah!
One more time.
You're going to go with the leg lift. That's your right leg.
This. Perfect.
Outer hip work in here.
Squeeze your booty. Squeeze. Yes.
All the way over. Go again.
Squeeze.
Keep your toes for you. Right towards me.
That's it. All the way over.
Now let's do the same thing and add the arms.
This. With that bicep.
Yeah!
Squeeze.
All the way over. Remember there's only three of these.
One.
Two. That's it.
Three. All the way over.
Now if you want to increase your intensity here,
add a hop.
Just like Mark's side of the room.
Alright. Place your hand on the hips.
All the way over. Other side. Keep it working.
This hip.
Alright. Alright. Be strong.
Hand on the hips. Other side.
This hip. Give me what you got.
Woo!
Alright.
All the way over. This is your last one.
Perfect.
Work all the way through. Having fun.
Woo! You got it.
Hand on the hip. All the way over.
Mark it out. Give it to me, Mark.
Okay. We're still aerobics. So I want you to
back up just a little bit. Turn diagonal
into your bench. We're going to step
with the left foot and tap the right heel.
Go. Step, tap, right.
Good. Now you have three of these.
One more. Grapevine coming up.
Watch this. Step back. Step
together. Right foot. Good.
Nice. Here we go.
Last time. Grapevine from behind.
Step back. You got it.
Tap up. Now knee lift.
Gonna do three.
Okay. Grapevine left.
Do it again.
Right foot. Step, tap. With the knee.
Good.
Nice. Last time. Grapevine right.
Here we go. Left foot.
Go. Step, tap. With the arms.
Push. Nice.
Good. Grapevine coming up.
Go. There you go.
Right foot. Step up. With the knee.
Good. With the knee.
Here we go. Last time.
Grapevine. Do it all
again. Step left. Tap right. With
the knee. Nice. There you go.
Last time. Stand up tall.
Grapevine. Be proud.
There you go. Good.
Nice. Last
one here.
Now I got something new for you. Step up
and tap. Go up.
Tap. Long body. Remember
that knee? Give me one knee here and then
a grapevine. Go to the left.
Tap up. One
tap. Good.
Tap again. Now knee up.
Grapevine. Nice.
Here we go. Toe tap.
Toe tap. One
knee. Coming up here.
Grapevine.
Nice. Time through.
Toe tap. There you go.
Lastly.
Pick it up. Now
toe, heel. Go toe. Tap on
the bench. That's one.
There you go. Last one. Bring the feet together.
And grapevine.
Nice. Toe up and
heel. Hands on your hips.
Get ready for some new arms. Okay?
Feet together. Grapevine. Arms
chest side. Chest side
and down. Now check out the
arm intensity again. Bring it down
here. Grapevine. Other side.
Good. Toe up.
Heel tap.
Good. Last time.
Grapevine. Let's do that
all again, okay? How's your
breathing now?
You sure? Check it out. Think about it.
Bring it together. Other side.
Good. Toe up and
heel tap. Toe up
and heel tap. Last one.
Feet together. Now
nice and smooth. Reach.
Curl under. Squeeze.
Nice.
I feel this. After all that leg work
you're gonna feel it. Good.
Nice. Curl. Squeeze.
Last time. Bring the feet together
here. Grapevine. Do it
on the other side. Up
and down. Good. Curl.
Good. Reach up
and down. Put your back heel
and down. Now reach up.
Keep your front knee directly over your toes.
Feet together here.
Grapevine. Here we go.
Left foot. Up.
Curl under.
Nice. There you go.
Good.
Feet tight. Up.
And that front thigh working here.
Last time. Bring the feet together.
Grapevine. Do it all again.
Bring it go. Right foot. Up.
Scoop under. Nice.
Really working hard here. Keep your breathing
steady. Four more.
Be strong. Go four.
Scoop under.
Last two. Go up.
Last one. Bring the feet together here.
Grapevine. Right. Go one.
Now go left. You have
three of these. Go back.
March four. Give me a clap
on the end. Good.
There you go. You're almost done.
Stay with me.
Right foot. One clap
on the end. Good.
Nice. Let that breathing come down just a little bit.
Grapevine again.
March. Left foot.
And last time.
I have a little fun with this.
March four.
Right foot.
Ok. Jeannie. Cool us down.
Ok. Well you've worked hard so let's bring
our heart rate down. We're going to start with the right foot.
Put it up on the bench and lunge.
Let's do it now. To the right.
And left. Now tap
down right here.
Lunge. Two.
Three. Tap down. Now if you're thirsty
go ahead and go get a drink of water.
Then come back and join me.
That's it. It's ok to drink water
anytime. Add the arms. Sweep
across. Two.
Three. Tap down.
Across. That's
it. Now just flow
with the music. Enjoy this.
This has been a great workout.
Now right foot. Turning back. Here
it is. Stay close to your bench.
That's it.
Breathe deeply.
Get ready. Let's add the left arm.
Sweep it up. And down.
There you go.
Ah it feels so good to cool down.
Combination coming up. Let's step to the right
again. Across.
Two. Three. Tap
down. One more.
Now right foot. Front and back.
There it is. Right there. Good.
We're having a good
time. We're going to do that again.
Right foot.
There. Yes. Here it is.
Step
down.
Two. Three.
Right foot. Front and back.
Keep moving the arms.
Last step. Coming up. Right foot
crosses. And across.
Back. Side.
Release the arms. Easy. There you
go.
Together. Cross.
Back. Side.
This is your right foot crossing. It's
cross. Back. Side.
We've got one more.
Now get ready for a left shoulder roll.
Let's do that now. It's just a roll
here. Two. Three.
Four. Five.
Six. Now bring it
together and double it. Here it is.
Roll it. There you go.
Step up on the bench. Step it
up. Together.
Step down. Now lunge it left. And it's
done. Left.
Two. Three. Step down. Right there.
And lunge. That's it.
Step together.
Come on.
We're still cooling down here.
One more here.
Alright. Now add your arms. Sweep.
Come on with it.
And step down.
Whoa.
Step down.
Two more.
Exercise should be fun.
One more.
Front and back.
Here's the front.
Stay with this arm.
That's it.
We've got a few of these here.
That's it.
Ah, I feel so good to cool down.
Now step left and sweep it across.
Two. Three.
Tap, tap.
Two. Left foot.
Front and back. There you go.
We've got this now.
Combination.
Let's step it
to the left again. And it's sweeping
across. Use that arm.
Tap down.
Deep breath.
Left foot. Front and back.
Here it is. Yes.
Now box step.
Left foot.
Let's take it across. And it's
cross, back,
side, together.
Cross, side, yes.
Side, together. Two more.
Yes.
One more.
Get ready to roll your
shoulders. And roll.
It's roll. Two.
Three. Four.
Five. Six.
Do it again. One more set of these.
Good.
I love this. Now slow it down.
Slow.
Two more.
Alright, let's stretch out with
more. Take it more.
Alright. Way to cool down.
This is a great time to do your stretches
because your muscles are nice and warm.
Go ahead and face your bench and let's step on up.
Step left. Let's bring the back foot
onto the bench.
Be sure and place all of your foot onto the bench.
Nice. Gently
press down onto your heel.
Stay with me during this stretching program.
Listen carefully to my instructions
of your right and left movements.
Keep breathing for me. How you feel?
Keep breathing.
Nice. Hold this
for eight more counts.
Great. Now let's step off the back of the bench.
Go ahead and step over the
front of the bench. Put your weight on the left leg.
Slide that back toe. Just
gently press against the back of the bench.
For a deeper stretch, go ahead and
slightly bend the knee. You feel the stretch
in that back shin. Excellent.
Good. Let's reach out.
Get your balance here. Bring your back leg up.
This is a great stretch for the
claw. If you have a hard time doing
this quad stretch, use a chair like
Catherine. To increase this stretch,
gently pull your leg straight back,
not out to the side.
Great. Let's go ahead
and release that back leg all the way back.
Nice stretch down.
One hand on the bench for support.
The other hand onto your thigh.
This is a great stretch for the hip
area as well as your hamstring area.
Keep your tummy in. Looks good.
Press up. Face
to the front and breathe in. Take
it in and out.
Bring your left arm up. Cross it over
your chest. Gently press into the elbow.
It's a great shoulder stretch.
Release your head to the right.
Very gently here.
Keep breathing.
No force. Inhale.
Breathe it in
and out. Let's cross your right arm
over your chest. Gently
press on that elbow.
Release your neck down to the left side.
Shoulders are squared off.
Great stretch. Release
those arms down. Go ahead and step right
up to the bench. Follow your
foot on the edge of the bench and gently
press down. Hands on the hips.
Booty tucked under. Great
stretch for the left calf.
Make sure you're breathing.
All right. Feels good.
Great. Release your left foot back
to the floor. Step over your
bench. Weight on the right leg.
Release your toes to the edge of
the bench. Slightly bend your right knee.
Got your balance. Good.
Great stretch for the shin
and ankle area. Let's reach
out with your right arm first.
Get your balance here. Bring your back leg
up. All right.
Great quad stretch. Make sure your knee
is directly to the floor.
If you want to intensify your stretch, bring that leg
directly back. It's important not to
arch here. Straight back.
Tummy in. All right.
Let's release that back leg. Drop
it directly over the bench.
Get your support. If the stretch is
a little deep for you or a little wide, go ahead
and do what Jeanne is doing. Just
to the edge of your bench.
Nice. Tummy lifted.
Go ahead and press up.
Face front. Step up onto the bench.
Inhale.
And exhale. Lace your fingers
behind your back. Gentle
chest stretch. Make sure that your
shoulders come up and all the way down.
Press down.
Keep breathing. You look great. You feel great.
Let's inhale. Take it in.
And exhale.
You did a
great job.
All right. Keep it going. All right, Gorgon.
So good.
Good, good.
Good.
This is the abdominal workout. And we're going to use
the bench for this too. Because when you put
your feet up on the bench, it helps you press your
lower back into the floor and protect
your back. So lie down and
put your feet right in the middle of your bench.
Rest your head gently
against the tips of your fingers with your elbows
back. And don't forget to exhale as you come
up and inhale as you go down.
Ready.
Take it up and down.
Two and down.
Three and down.
Exhale. Inhale.
Elbows back. You should hardly see them
out of the sides of your eyes.
Chin up. You want to be sure
you don't press your chin into your chest.
Keep a good distance.
Exhale. Inhale.
Thirteen.
Fourteen. Two more.
Fifteen. And then you're going to lift and
pulse for three. And now
lift. Two.
Three. And down again.
Up. Two.
Three. And down.
Exhale. Exhale.
Exhale. Inhale.
Shhh. Shhh.
Shhh. Elbows back.
No tension in the neck.
Six.
Pulse. Pulse.
And down.
That's right. Lift.
Lift. And down.
And then you're going to lift the front arm
and flex it in.
Lift. Flex. And leave it there.
Lift.
Flex. And leave it there.
Keep your elbow
over your shoulder.
What I mean is don't let your arm go down
like this.
And down. Lift.
Flex. Up.
And down. Lift.
Flex. Up.
And two more. Lift.
Flex. Up.
And down. Last time.
Flex. Change arms.
Now, other arm.
Flex. Lift.
And down. Lift.
What this does is it gives added resistance.
One more thing out there
that you're lifting against.
Four. Flex.
Lift. And down.
That's pulse. Pulse.
Pulse. And down.
Pulse. Pulse.
Pulse. And down.
Exhale. Exhale.
Exhale. Last time.
Eight.
Now, side obliques to the TV.
One. And down.
Two. And down.
Knee with your shoulder.
Not your elbow.
Five.
Six. Last time.
And then you're going to lift to the center.
Away from the TV.
One. And down.
Two. And down.
Knee with the shoulder. Not the elbow.
Four. Four more.
Exhale. Inhale.
Exhale. Inhale. Last time.
And now center.
Front ankle on the opposite knee.
One. And down.
Two. And down. Can you feel it?
Four. Having fun?
Five. Knee with that shoulder.
Don't let your elbow come around.
Seven. And now feet down.
And opposite leg.
One.
That ankle should be right across the front of that opposite knee.
Four.
Forget to breathe.
Six.
Seven.
To the center. And leg in and out.
Up. And out.
Two. And out.
Three.
Come on. Smile.
Five.
Six.
Seven.
Now feet down. And center.
Lift. Other leg.
One. And out. Two.
And out. Three.
Come on. Really work it.
Get that shoulder up.
Six.
Last time. Seven.
To the center.
Now we're going to continue with the obliques.
Bend that bottom leg right alongside
the bench.
Top leg on top of the bench with one hip stacked
on top of the other. And wrap your
hands around your shoulders.
Don't put it under the shoulder. Just right to the front.
Tiny movement.
Ready. Exhale. Up. And down.
Two. It's different, huh?
Three. What you don't want to do
is lift with your head.
Or roll back.
It's just a tiny movement.
Slight lift to the shoulder.
This is eight. And eight more.
Sorry about this.
I know it's intense.
But it really works the side of your waist.
And don't forget to breathe.
Thirteen.
Fourteen.
Two more.
Last time. Woo!
And now switch. Move your
very easy to move bench to the other side.
One leg bent right alongside
the bench. Other leg on top.
And hip stacked. One on top of the other.
Hands on the front of your shoulders.
Ready and lift.
And bend. Two.
Three.
Don't fling it back.
Five.
Come on. Smile. Six.
Seven.
Ha! Eight more.
Woo! Keep breathing.
Don't run back.
Straight up.
Little movement. Very intense.
Really works the side of your waist.
Three more. Six.
Seven. One more.
Eight.
Okay. Roll over on your back. We're going to do pelvic
tilt. Put your heels again
in the center of the bench.
Knees bent.
And curl it up and down.
Small of the back is pressing
into the floor as you curl your
pelvic girdle up.
This contracts the lower part of
the abdominal muscles. See when you
were doing the sit ups, you were
working the upper part of the muscles.
And now we're working the lower part.
They're hard to get at.
Three.
Four. Don't forget to breathe.
Okay. Sneak the hands back.
Behind the head.
Seven. Last time.
Eight. Front leg lift.
Up and down.
Keep curling.
Again. This is just added resistance.
Up.
And squeeze.
Squeeze.
Seven. Now the back arm
is going to curl around that lifted leg.
One. As you sit up.
Two. Have enough things
going on. And
breathe.
Reach.
Six.
Seven.
Eight. Pelvic tilts again.
One.
Two. Really curl it up.
Three.
Four. We're just going to do eight.
Five. And then we're going to lift the back leg.
Seven.
Keep breathing.
Eight. Back leg up.
One.
Two. A little more resistance. Can you feel it?
A little bit harder.
But we're almost through.
Six.
Two more. Seven.
Now the front arm is going to curl
around that leg.
Lift. As you sit up. Two.
Exhale as you come up.
Four.
Five.
Six.
Get ready for the grand finale.
Both legs up.
Alright. One.
Two. Straight up and down.
Don't move your legs.
Knees are slightly bent.
If it hurts your neck too much, pull one hand back there.
Six.
Don't worry. I'm not going to ask you to do sixteen.
And eight. Alright.
Oh, boy.
Push out with your legs. Push the bench away.
Roll over on your stomach for a modified Cobra.
Elbows right under your shoulders.
Hands in front of you.
Look out beyond your fingers.
And breathe into it.
Feel the stretch in your abdominals.
We're going to hold it for at least fifteen seconds.
Now take a fist.
Put it under your forehead.
Reach the arm out.
And the opposite leg. Ready.
And lift. And down.
Lift. And down.
Opposite arm and leg.
Reach as you lift.
Reach.
Six. And breathe.
Seven.
Now change. Other fist under your forehead.
Opposite arms and legs.
Three.
Four.
Five.
Six.
Seven. Last time.
Eight. Now move your arms to your side.
We're going to work the back.
Lift. And hold.
And hold. And down.
If this hurts, don't do it.
This is a real good work for the lower back.
Really strengthens your back.
And breathe.
Breathe. Inhale. Exhale. Inhale.
Gently now. Lift it up.
Two more. Lift. Lift. Lift.
And down. Last time.
And good. And now roll over onto your back.
Since we've really worked our back intensely, we're going to stretch it.
Pull your knees into your chest.
Breathe.
Feel the stretch in your back.
Breathe into it.
Very good.
Now onto your hands and knees for a cat stretch.
Again, this is a stretch for the middle back.
You're going to pull up.
Let your head relax.
Suck in your stomach. Arch your back.
Feel the stretch in your back.
And breathe. Keep breathing.
Sit front. Cross your legs.
And we're going to take a big inhale.
Alright, you did it. Good for you. See you next time.
Music
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This is it!
Woo!