You
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Hi, I'm Jenny Craig, and I'd like to congratulate you on your decision to get moving
Are you interested in freshening up your aerobic exercise routine or giving yoga a try either way?
We've got the perfect workout for you
Aerobic exercise is critical to a healthy heart and healthy body and if you're interested in losing a few pounds
Exercise can help there, too. It increases your metabolism helps you burn calories and gives you more energy
Whatever exercise you choose. It's important to work out at the level
That's right for you, so you can maximize your results while minimizing your risk of injury
Here to tell you more about finding your personal comfort zone is your instructor Kim King a certified fitness
Professional and aerobics instructor hi Kim hi Jenny
You're absolutely right about working out at a level that's right for you and not anyone else
One way to know if you're exercising too hard is by doing a talk test if you can carry on a conversation without breathing too
Heavily you're right on target, and if you're panting or having difficulty catching your breath
Just slow down and take smaller steps or don't lift your legs as high you want to get to the level
That's comfortable for you, so you don't overdo it or injure yourself now one way
We'll help you work out at the right intensity is by doing a reality check at the end of each aerobic segment
Using the chart you see on the screen you'll rate yourself on a scale of 1 to 10 based on how hard you feel you're
exercising at the time
Monitoring yourself like this frequently will help you keep within your comfort zone
And if you decide to stop at any point during the tape that's okay
Just make sure to fast forward to the cool down section so you can slow your heart rate down and stretch out your muscles
If you're using this video chances are you're looking for a way to burn fat and calories
Well, you've come to the right place because we've got fun aerobic routines that'll give you a great total body workout plus a
Wonderful bonus section at the end featuring yoga like movements that will relax and refresh you
It's a great treat on its own anytime
Now I'd like to introduce you to the wonderful group of people you're going to be working out with
There's some of our most successful clients who lost weight on our program and now live healthier happier lifestyles
This was me 48 pounds ago a very unhappy me and now this is the new me
I'm pretty good, huh? Well, I'm telling you it took behavior modification and exercise
That's right
I did say exercise and they had to kick me down the steps to get me to move but once I started you guys
I feel better. I look better and I have a way to keep my weight off this workout that you're getting ready to start right now
Not only is it fun not only is it motivating and talk to you on a step-by-step process, but I'm gonna be in it
So you guys let's go ahead and get started. Let's just go ahead and burn it and if I can do it, you can do it
You can do it. Hi, my name is Vicki and I lost 80 pounds with Jenny Craig
If it's a little hard for you to figure out what 80 pounds is, let me give you a good idea
This is two 40 pound bags of dog food
I can't even pick them up to show you how heavy they are, but I carry them with me every day for 10 years
This has been a lifetime of weight loss problems for me. I've tried many times to lose the weight unsuccessfully
But this time I combined the Jenny Craig program with an exercise program
And I'm not athletic like many of you might not be I spent my time on the sofa and not being active
But I started slowly one step at a time and that's what these tapes are here to help you do
so when you start to get moving you keep an eye on me and I can help you and you'll reach your goal just like
I did and I want to show you where I was before and
and where I'll never be again and
These are my jeans and that's part of my path and you can have it in your path to give it a try
Hi, I'm Diane from Atlanta and I've lost 33 pounds. I wanted to tell you a little bit about my success story
Well one Saturday morning. I woke up really depressed nothing in my closet fit anymore
I didn't know what I was gonna put on that day. Well right then and there I decided to make a change
Part of that change was going to be coming up with an exercise program that I knew would work for me
Well six days later and money down the drain. I couldn't find one. I could stick with well
I'm real excited to tell you about this program. Not only is it fun, but it's very effective
Look at the results. I'm happy to say everything in my closet fits now
Hi, my name is Midori. I'm from Toronto, Canada, and I lost 20 pounds
Using these tapes will help you reach your goal and maintain it. Not only that they're great loads of fun
Hello, I'm Rowena
I'm an actress from Australia and I knew I had a problem when I started getting too big for my roles
I mean I was getting bigger and the roles were getting smaller
Well, Jenny Craig asked me to do a series of commercials in diary form so that we could follow my progress
Well, they were very successful. I lost
37 pounds, but I had to lose the weight. Otherwise, I couldn't do the next commercial
But you know the best part about it was I started getting fit again. I started getting active
I really wish I'd had these videos when I was on the program now
There is no excuse not for you or for me. So come on ladies. Let's get moving
Aren't they inspiring? They're confident energetic
Energetic healthier and so incredibly motivating and what's important to keep in mind is that they all started out where you are right now
They set goals and achieve them you can too
Kim's ready to get started. So I'm gonna leave you now
But I'll pop in throughout your workout to give you some extra motivation
Plus I'll be back at the end of the tape with Vicki to talk about body image and how you see yourself as the leaner
Healthier person you are have fun doing the aerobic routines and relax and unwind during the yoga-like movements
I know you can do it
Before we begin I'd like to review what we'll be doing today
First the warm-up to prepare your muscles and help prevent injury
Next the aerobic segments to burn calories strengthen your heart and work your large muscle groups
Finally a cool-down to stretch and relax your muscles plus increase flexibility. Now it's time for a quick checklist
Do you have comfortable workout clothes on good supportive shoes?
How about water nearby in case you get thirsty while you work out a towel?
Go ahead and stop this tape while you gather up everything you need and start it again when you're all set
Ready, let's get moving
We've got a great workout lots of fun aerobic routines along with some toning exercises, but we're gonna start with a warm-up
So let's march it out in place and we're gonna start with a one, two, three tap step right here ready
Let's do it. It's one two three and tap
That's it. Just let your body go. You're up and moving. Here we go four more four of these
Three come on last two. We got a new move right foot goes front side front
It's front side front bring it in left. Do the same thing again. You'll get it. Take your time
front side front right foot
And left and again
Got it girls
March it out one, two, three tap now front side front ready front side front
Do that again march it out one, two, three tap
Front side front guess what we're gonna move this a little bit. So you're gonna walk towards us
Right foot goes front side front now walk left foot back
front side front
That's it. Walk it up. Come on. You can do it. I know you can take a left foot back
Let's do it a couple more times. So we feel good about it. Let the arms go
Let your body get into the rhythm of the music
This is gonna be a great workout. It's gonna feel so good. Come on. Give me one more of these
That's right left foot. You're gonna step touch right left hands on hips
Just give me a nice big step right here
We're gonna add a little arm and just reach out from the chest. Just reach
It's almost like you're pushing through water
Give me a long arm
Four more of these now give me four
Ready walk it out in place right here. Just march and we're gonna step touch again with that arm. Here we go reach
That's it. Come on march it out
Let's do that again for those step touches and now a V step step out with your right foot forward and make a V
With your feet like the letter V step touch. Here we go
You can do it these steps. You're on your way. Let's do it together, right girls step touch
Give me those V steps again
Right here. Just take it wide narrow and step touch. All right, this is our last time
V step for two
Let's put all that together ready walk towards us
Now tap it front side front go back left leg
Front side front here comes your step touch. Let's go
Ready for the V step. Give me two of those
And let's do it again
Dieters who establish reasonable goals are more likely to succeed
Here's one try and do this workout three times this week. I know you can do it. How's that feel girls V step?
One did again
Let's go walk it up walk it up front side front
Take your back left leg
front side front
step touch
Okay, V step we got a new move. It's a mambo right foot comes front and back and then side back
That's it. Here we go front and back and side and back. You're gonna give me some more of those you like the mambo
a little bit of hips there
Okay, we're gonna step to the right this time. We're just lunge side to side
Let the shoulder go. Come on feel the music
I'll hold it here and squat down
Ready to bring your right foot in left legs in a mambo now front and back now side
That again and let those hips go. That's all right. That's feel good. Come on couple more
One more time, you know what we're gonna lunge side to side just like we did on the right here we go back
And we're gonna sit back ready small squat just sit and lift
Give me two more
We're gonna stay right here. Put our hands on our legs
I want to lengthen my spine to my tailbone back and then pull the navel into the spine around like a cat
Do that again
Round and back now hold it here. Push up step back with your right leg and press your heel down
Long stretch in the calf. Make sure your feet are apart. So you feel balanced
We're gonna bend the back knee and bring our arms forward. Ready? Here we go. Reach
Now the body doesn't move
Back knee rolling in straight leg reach to the ceiling
Go up now wrap the arms and bend that again straight up
Wrap and bend you got it now. Come with us. Here we go
Do that one more. We're gonna hold the knee in a bent position bring the arms down
Tilt the hips forward
Sit down just right here feeling that stretch in the hip. We're gonna rock our hips forward and back
Just a little move. Are you ready? We like this one. Here we go
Rock and back rock and back
Keep it small
Just a little move in the hip. That's right
Warming up that body ready to go a couple more
Now we're gonna sit back and pull the front toe up
Make sure your hands on your legs for support. It's a long stretch in the back of that leg. That's it
Now we're gonna set our toes down
Bend the knees push up and step back with our left foot. We're doing exactly the same thing heels down
Front knee over the ankle bend the knee and wrap
Here we go wrap just like we did on the right. Give me two more
Are you ready to straighten the leg and reach to the ceiling?
Think about making your bodies really tall and wrap really tall reach
Wrap and do that again. Here we go reach
And a wrap. That's right. Are you gonna hold it here now right here?
Tilt the pelvis forward and feel that stretch right here in the front of the hip relax your shoulders
Let's rock those hips. Here we go front and back
Again, make sure that your feet are apart enough. So you feel like you're balanced
Let's go small move small lift. That's it. Just a couple more
You're there. Let's lift up and sit back
Pull your toe up in front hands on the legs feel that stretch right here in the hamstring muscle in the back of your leg
Good now put your toe down bend your knees push up and walk it out right leg
Good job. We're all warmed up and ready to go
If you're using weights for our toning section, you'll want to get them. Just keep them close by
Our aerobics routine number one coming up
Water is a vital part of our body
Water is a vital nutrient your body needs to perform at its best
Drink eight large glasses of water a day one when you wake up and go to bed and one at each meal
It's that easy
This is our first aerobic routine pace yourselves. These are fun moves easy to learn
I know you can do it. We're gonna start with a hip right hip first then left
It pushes to the front and then just march it out. Ready? Here we go
It's push push now March stay there and do it push push and March get a feel for the move
Push push and March a couple more now. You got it. Just a little bit of hip. Let's do it. Come on
Push push and March again
Push push and March last two and then we got a move to the side step touch
Ready step touch no arms. Here we go
Then during our workout Alice is gonna be working at a little higher intensity
Nikki at a little lower. Let's add some arms. You need to find the intensity that works for you
Okay. All right. Are you ready for that push? Show me the right hip. Let's go hip now walk
Do that again right hip
Now you're gonna step touch with those arms. Just reach it up
Have a good time with it. Make those moves yours. Are you ready to do it again? Push the hip
Now walk forward push and go back this time and then walk away
Step touch just add a little bit more movement to it
You can do it stay with us. Are you ready? We're gonna try it again
Right hip left hip come on up now push back
Go away step touch. Let's go. How we doing girls?
All right, give me four more these and we're gonna show those hips off again. Here we go right hip
Walk it up
Take it back. Take it back. Walk it back and here's your step touch
Okay, we got a new move. We're just gonna walk to the right for four and tap our toes. Let's go for it
Walk now tap just let the arms go do that again
Now instead of tapping we're just gonna add a little kick right here. Kick it out. That's it
We're going for it. How about some arms? Here we go. Try these
Pull it in
That's right
You want to drop the arms for a minute and focus on the feet. That's fine. Don't worry
Those arms will come in time
Go for a few more
Hold it here heels up. I'm gonna lift my heel no arms focus on the legs
Yeah, okay
Give me four more of these
Now step out with your right foot and push yourselves around
Push
Step and lift your heel again right here
Let's add an arm just reach and pull
We're gonna stay here and we're gonna practice this move again
Give me four more heels
Now right foot comes out push yourselves around. You got it. Push push step and lift your heel. Let's try it again
How's it feel? Should feel good guys got it
Alright have fun with the movements. Let loose a little after all you're in the privacy of your own home
Now we're gonna walk for four and kick. We're just gonna put it all together
Walk again and kick
That's right. You know the moves
Now heels up only for this time four of them right away right leg comes out and you push
Let's do that again. What do you say? Let's go walk it and kick walk and kick again
And then we're gonna hold center here come the heels four of them
Now push yourselves around
Are you ready? Let's do that one more time. I want to see it. Let's go
All right. I know you can do it stay with it today. You're up and moving you're with us heels up
And we're gonna stay with you all the way through push around. Here we go
Let's do it with that right hip to the front. Here we go from the beginning now walk it up. Come on
Take it back right away and back
Now step touch reach up
Have a good time with the moves. Let your body go for it
Four more of these
Now here comes our walk kind of a sneaky walk with a little kick on the end and again
Hold it right here heels up breathing in and out push yourselves around
What do you say?
Do that again. Let's go hips hips and walk
Take it back. Take it back
It's okay step touch do the best you can
I know you're gonna get it
Four more. Are you ready to walk to the right? Here we go. Walk kick
Do that again. That's right
Holding the heel center. Stay really tall and lift your body. Now push yourselves around
Let's do it again. All right. We really know these moves now. You're getting a little more comfortable
Add a little hip
Step touch here we go. That's right. Come on exhale out. Don't hold it in
Four more of these and take a walk. Let's go
Kick it out. Give a good old kick right there. Yeah
Hold it here heels up
Now push yourselves around
And let's do it again. This time I really want to see it play with it
The whole idea is doing these moves over and over again. So we really get good at them
Step touch reach and pull
That's right. Come on. Make it big if you can and walk it to the right
Let's walk. Give it a kick. Oh and again. What do you say girls?
Hold it here heels up
Push yourselves around
Stay right here and march it out right leg. We're going to take a perceived exertion
Check the chart on your screen. You should be feeling somewhere between a three and a four
You should be able to talk, have a conversation, but feel energized and ready to move on
You're doing great. Remember there's no such thing as forbidden food
The minute you deprive yourself of a higher fat food you really love
The more you set yourself up for a binge. Treat yourself to small portions and enjoy them
Moderation is key
We've got a lot of fun moves to do. Continue to pace yourselves. I know you can do it
We're going to start with two steps to the right and two to the left. Ready? Ready?
Okay. Let's go
Take two. Other side. Let the arms go with the move. We're going to add a knee lift
So take two steps. Left knee up. Now right knee. Do that again
Now we're going to add a couple more knees to this. We're going to do three knees right here
Now march in place. March in place. All right. We're going to do the same thing to the left
You can do it. Take your time. Three knees and march
That's right. What do you say we do that again? Here we go. Take two. Three knees and a march
Okay. Drop the arms. Focus on the feet. Two steps. Three knees and a march
All right. Let's do it a few more. I want to feel comfortable
Think small. Marathons aren't for everyone, especially if you haven't exercised for a while
Set mini goals and take baby steps. Each one will bring you closer to your goal
We're going to do this two more times. Here we go. Knees up. March it out
Now on the march, I'm going to show you something. You just march with the girls. Here we go
Three knees. Now jazz box step. Want to do that together? Let's go. Two steps. Three knees
Jazz box. If you're ready, we're going to add a little arms. Here we go. Just reach
Now bring the arms up and jazz. Let them pump. All right. Try it again. To the right. Here we go
Take two. Three knees. Jazz box. Cross over and back. Cross over and step two
Three knees. And a jazz. That's right. You're doing it now. Let's go. Remember, a little lower intensity
Just make your movement smaller like Vicki. Ready? Two steps. Here we go. Two steps. Three knees
Now jazz. In place. One, two, three. Knee lift on four. Here we go. One, two, three. Knee up
That's all it is. Stay with it. Do it a few more times. Get comfortable. Add a little pump
Stylize the move because we're going to add a couple taps to this. To the side. Here we go
It's one, two, three, knee. Now tap. Let's try it again. One, two, three, knee. And tap
Again, you don't have to lift your knee on the taps. Vicki's just bringing that foot in
One, two, three, knee. Tap. You've got it. Come on. One, two, three, knee. Woo!
We like that. Put a little hip in there. Make it your own. One, two, three, knee. Now you're going to give me one more
And you're going to step to the right and kick. Step, kick. And the arms just follow the legs
That's right. Think of lifting and lowering your body. Use your legs. Use those legs
Alright. Here we go. One, two, three, knee. Tap side. Ready? Now kick for four. Step to the left
Step. That's right. We're going to do it again. Don't worry. You'll get it. One, two, three, knee. Tap. Step right and kick. Here we go
What do you say we give that another shot? One, two, three, knee. Tap two. Step, kick to the left. Here we go
Alright. It's feeling a little better now. Here we go. One, two, three, knee. Tap, step, kick to the right
We're going to travel. So walk forward. Ready? Walk up. Knee up. Tap two. That step and kick right there
Are you ready to walk back and do the same thing? That's all. Knee up. Tap two. Step, kick
You're going to add a little bit more oomph if you want to like Alice. And walk
She's getting a little higher intensity level by using your arms and legs and making the movements bigger
Walk back. Knee up. Tap. Step, kick. Woo! We like it. Let's do it again. Make sure you're breathing
Inhale and exhale. Don't hold it in. Alright. Ready? Go back. Move away. Knee up. Tap. Step, kick
We're going to put it all together from the two steps to the right. Here we go. Three knees
Now jazz step. Jazz. Woo! We like that step. Take it to the left. Let's go. Three knees
How about the jazz? Are you ready to walk forward? You're going to come towards us with the knee
One, two, three, knee. Tap. Step, kick. Woo! Give it a good kick. Come on. Take it back
You got it. You know these moves. All we've done is hook them together. You ready to try it again?
Let's go. Alright girls. Come on. Knees up. Jazz. Oh yeah. Are you ready? Left side. Going for it
Knees up. Now here's your jazz. Cross over. And you're going to come forward. Come and get us
Let's go. Knee up. Tap at two. Give it a good kick. Step, kick. Good. Take it back. Same thing
Knee up. Come on. There's nothing you can't do. We're in this together. Are you ready? Let's go
Take two. Three knees. Jazz. Woo! How do we like that jazz? Two steps. Alright. Knees up
Give it a jazz. And you're going to come forward. One, two, three, knee up. That feels better now, doesn't it?
Do it a bunch of times. Step, kick. That's what we want. We want to keep doing the moves
We really feel good about them. Here we go. Step, kick. Now march it out. Right leg. Alright. Great job
Now you should be able to talk. Carry on a conversation. Feel a little bit more sweaty
But be energized and ready to go on
The 18 inches between your head and your heart can be a big distance when your head's saying
I want to exercise but your body's not quite sure. Listen to your head. It knows what's good for you
And your body will thank you later
We're into aerobic routine number three. Stick with it. I know you can do it
Adjust your intensity to your comfort zone
Our first move is a V step with the right leg leading. Let's go. V step. Bring those feet all the way together in the back
Give me two more. Are you ready to grapevine? To the right. Just grapevine. Nice and easy. Do that again
Alright. We're back to those V steps. Ready? V out. Again, you're just making a V with your feet
Take your time. You'll get it. Grapevine. Here we go
Let the arms pump. Just relax them. Focus on the feet for a minute
V step two times. And then we're gonna go right to the grapevine. Right and left
Let's do the V step two times again. Right here
Now grapevine. We're gonna break it down to one of these. V step. Grapevine. Now hold it here in V with your left leg
Grapevine left. And do it again. Right leg. V step. Grapevine. Left leg. That's it. Stay with it. You're gonna get it
Let's make it feel good now. Alright. V step. Grapevine. Come on. Go for it again. V step. Grapevine. And again
Alright. Give me that V step. Grapevine. And now we're gonna add two step touches right here. Two knee lifts and a V step
Going to the other side. Grapevine. Two step touches. Two knee lifts. Oh boy. Let's go. V step. We got it. Grapevine
Two step touches. Two knee lifts. V step. Step out. Come back. Grapevine
Two step touches. Add some arms whenever you're ready. V step. Grapevine. Now step and turn your shoulder to us
Now turn back. Knee lift. V step. Grapevine. Step and turn your shoulder. Ready?
Knee up. V step. Grapevine. Step and turn your shoulder. Right here. Knee up. Alright. V step. Let's go. Grapevine
Learn those moves. Do you have trouble finding time to exercise? Break up your routine into manageable chunks during the day
Ten minutes here. Ten minutes there. It all adds up to a healthier you. Step and turn your shoulder. Alright. Knee up.
Now hold it here. Lift your heels up behind you. Hands on the hips. Let's get those legs going. Feels good to move
Watch the arms. Here we go. Side and down. Now we're going to turn this heel lift into a pivot to the right corner. Here we go
Step pivot. Now make sure you're not turning so far away that you can't keep your eye on us. Do two more of those
Alright. Give me one more. Now we're going to stay center. Step touch. Right arm left. Right left. Now push towards us
That's it. Do it again. Right left. Push it out. Come on. Do it again. How we doing girls? Alright. We like it
We're going to step and lift the heels again. Right here. And turn left. Little pivot. That's right. Like you're looking over your shoulder
Alright. Give me two more. Two more. Stay with it. You've got it. Just breathe. And step touch. Right here. Right left. Push two
Do that again. Push two. Again. Let's go. Right left. Strong arms. Strong bodies. Let's go. Are you ready to pivot? To the right
Two times. Step and lift. Pivot. Only one more. Kind of cut it in half there. Step touch right here in place. Reach out. Push forward
Do that again. Are you ready to pivot? Step and lift your heel first. Then turn towards the left. Right over the shoulder. Looking at you
Come on. Step touch. There's nothing you can't do. You've just got to stick with it. Come on. We're going to do that pivot again
Right corner. Step left. That's it. Think strong. Think fit. Step touch. You're getting there. Every step we take
Come on. Step touch. Ready? Step and lift. And you're going to pivot left time. Here we go. One more. One more. Now step touch center
Push front. Do that again. All of it together from the V step. Ready? Right leg. Grapevine. Step. Turn your shoulder front
Knee lift. Now V step. Left leg. Grapevine. Turn your shoulder front. Knee lift. Now heels up with a pivot. Step pivot. Okay we know the moves
Right? We're putting them all together. Step touch right here. That's all it is. Same moves. You know them. Just got to link it all together
Let's step and lift the heel. Pivot left. Come on. Do that again. And step touch. Right arm left. Lift that body tall. Come on. Are you ready?
Let's try it again. Come on girls. V step. V. Grapevine. Step and turn the shoulder. Let's see it. Come on. Have fun with that. Knees up.
V step right here. Grapevine. Step the shoulder. Knees up. Now heel with a pivot right here. Step and pivot. Not too far. Keep your eye on us.
Hold it here. Step touch. Right left. Push two. Do that again. And then we step and lift the heel and we pivot left side. Ready? Step lift. Pivot.
Do that again. Now hold it here. Step touch. Right left. Push two. Do that again. You did it. Let's walk it out with the right leg.
You should be feeling energized, motivated and ready to move on. If you need to adjust your intensity level, do so by making your movements smaller.
Keep your feet moving. Get some water. And we're moving on.
Create a vision of yourself as a more fit person. What do you see yourself doing? How do you look? How do you feel? You're already on your way.
This is our fourth and final aerobic routine. Way to hang in there. I'm going to show you our first move. It's a mambo pivot and a walk.
Let's try that together. Ready? Let's go. It's mambo. Now pivot. Walk it right here. Let's do that again. Ready? Right foot just steps forward and back.
Now pivot around. Walk it out. All right. Two more times. You got it. Come on. Mambo. Pivot. And march. We like it girls?
All right. Let's mambo again. Mambo. Pivot. And a march. Now we're going to do the same thing, but we're going to walk forward. Ready?
Walk up. Mambo. Pivot. March. Now step, touch, go back. Four. Now four heels right here. Hold it here. You know all these moves. We've done them before.
Let's try it again. Walk up. Mambo. Now pivot. March it out right here. Step, touch, right, go back. Four times. And then we stay here for the heel lift for four.
Let's try it again. Come on. You got it. Walk it out. Give me a little mambo. Here's some arms. We're going to roll the arms right here.
Step, touch, right, go back. And lift the elbows. Heels up. Reach and pull. And let's do it again. Walk it out. Come on. Show me your mambo.
A little bit of hip. Pivot around. Walk it out. Step, touch, right, go back. Now here come the heels. Four times. But we're going to do single, single, double heels.
Are you ready? Single, single, double. Do that again. Single, single, double. If you need to take the arms down for a minute, focus on the feet. That's all right.
Come on. Single, single, double. Let's go again. Remember, Alice, she's pumping in a little higher intensity today. So stick with her if you want to go for it.
Give me the single, single, double again. Come on. One more. Are you ready? We're going to walk forward. Right leg. Let's go for it. Come on.
Give me mambo's. Pivot around. Walk it out. Roll those arms. Step, touch, right, go back. We're going to go single, single, double. Ready?
Now we're going to be on the left foot. Walk forward. Walk. Mambo. Pivot around. Walk it out. Step, touch, left, go back. Four. Now single, single, double again right here.
You got it. I know you can do it.
Want to burn extra calories? Take the steps instead of the elevator. Park farther from the mall entrance. Putter around your garden. Walk your dog. Every little bit helps.
Heels up. Single, single, double. Left leg. Walk up. Let's go. Walk. Give it a mambo. Pivot around. Pump that walk right here. Take it back. Left leg. Left, right, left.
Single, single, double. We're going to do it again. Ready? Walk it up. Right leg. Walk. Mambo.
All right. Having fun with these moves now. You know them. Try to push it through. Come on. Stay with us. We're doing it together. Single, single, double.
And that left leg's going for it again. Walk it up. Play with it. Come on. Give me that roll on the arms. Ready? Step, touch, left, go back.
Now, single, single, double. Heels. We got a new move to the right. It's a one, two, three step. Ready? Left leg. Tap side. Hold. And travel.
Let's try it again. It's a one, two, three. One, two, three. One, two, three. Tap. Do it again. We're going to call it a triple step. Here we go.
So, triple step. Tap side. And again. Triple step. Tap side. With some arms. We reach. Reach. And lift.
Let those arms kind of follow the body. Hold here. Single heel. Slow. Slow. Slow. Quick for three. Slow. Slow. Quick for three.
Slow. Slow. You can do it. That's it. Come on. Stay in there. We're right here with you. Let's go. Slow. Slow. And quick.
All right. Slow. Slow. And quick. Just two more. Slow. Slow. And quick. Last one. We're going to put it together now with a triple step.
Let's go. Triple step. Side tap. Come on. Triple step. Now, slow heel right here. Let those shoulders go. Play with it a little bit.
Come on. Slow. Slow. Triple step. Let's do it. Come on. Reach. Just doing our best today. Up and moving. That's it.
Now, slow heel. Come on. Slow. Slow. Quick. Do that again. Now, we're going to put it together. We're going to walk forward in mambo. Let's go.
Right leg. Mambo right here. Pivot around. Come on. March it out. Step touch. Right. Go back. It's four. Now, single, single, double heels.
We're just putting those moves together. You know them. Left leg. Walk up. Come on. Walk it up. Mambo. Pivot around.
Walk it right here. Step touch left. Go back. Remember to breathe. Come on. Exhale out. Single, single, double. Right into that triple step.
Let's go. Come on, girls. How we doing? Triple step. Now, slow heel right here. Come on. Show it to me. Heel. Heel. Quick. And again.
It's slow. Slow. March it out. Right leg. Hold it here. Great job. Now, we're taking our final perceived exertion.
Check the chart on your screen. You should have been able to maintain somewhere between a four and a six, not to exceed a six.
Get ready to move on to our cardio toning. So, if you've got weights, you want to get them now and grab some water. All right. Keep those feet moving.
Don't skip meals if you're trying to lose weight. It'll slow down your metabolism and may cause you to be hungrier later on.
Eat three balanced meals and three nutritional snacks each day. Your body will thank you.
Let's get into our toning exercises. We're still going to be working aerobically as we bring our heart rates down.
Now, Vicki's not using any weights today. She's just going to use the resistance of her own body weight.
Our first move is a squat to the right and then the left. We're just going to take our time. Ready? Here we go.
Step out, sit back, stand up, and then bring your feet together. Out, sit back, up, and then back to center. Step.
Now, all the weight, we want to put it behind us in the heels and the hips. You should be able to lift your toes up off the floor.
You don't want to feel this on your knees. Not a big move. Just sit back to as far as it's comfortable for you and then stand all the way up.
You want to make sure you're breathing here. Exhale as you stand. Step, sit back, come up, and center. Do it again.
That's it. You got it. We've been working hard. Going to tone and firm those legs and buttocks.
Let's do two more. Ready? We're going to go to the left side and we're going to stay here in a squat and turn the toes out.
Turn the knees slightly out over the ankles. Watch me once. I'm going to lift side, then front.
I'm going to come straight up with the elbows into a plie with the heel lift. Let's try it. Side, front.
Now, lift the heel as you come up into a plie. Let's do it again. That's right. Think about the shoulders here.
Nice and strong. And lift. Heel, other side. Make sure that your tailbone is pressed straight down into the floor and your knees are over your ankles here.
Check your form out. Make sure it's right. Lift side. We want these to be effective and really firm us up.
Let's do that again. Take it side. Lift out. Now front. Ready for the elbows. Here we go. Lift it up. How's that feel, girls?
Take it side. Out and front. Ready for the elbows. Lift the heels. That's it. You're getting calf work in there, too, when you lift those heels from the floor.
And elbows. We're kind of getting a little bit of everything on this one. Getting some upper body work. Toning and firming the lower body.
All right. Let's hold it right here. We're going to step back with our right foot and toes lined forward. Feet shoulder width apart.
I want you to bend your back knee. Tilt your pelvis forward. Hands down by your side. Relax the shoulders. We're going to go down and up into a lunge.
Ready? Okay. Let's go. Take it down and up. Again, only go as far down as it's comfortable for you.
We're all a little different. We all have our own comfort zone. My knee is over my ankle and my back knee is directly over my hip.
Down and up. Good. Keep going. Just two more. Hold it right here. Press your heel down and back. Feel that stretch in the calf.
Take your left hand front, right arm back. Watch me once. I do a bicep curl and a tricep extension. Are you ready to do it together? Okay. Let's go.
Curl. Now, relax your shoulders out of the move. Focus on the front of the arm right here, your bicep, and the back of your right arm, your tricep.
Think about squeezing those muscles. Really focus in on them. Feel them working. Stay nice and tall here for me. Last two. You can do it.
Come on. And hold it here. Good job. Let's switch feet. Step back. Bend the left knee. Tilt the hips forward. Ready for the lunges.
Here we go. Take it down and up. Again, make sure that your feet are apart so you're balanced.
Your front knee is over your ankle and your back knee is directly under your hip.
Did you know that muscle burns more calories than fat, even while your muscles are at rest? Keep up the good work. You're building muscle and burning calories.
All right. Couple more. You can do it. Hang in there. Exhale as you lift and hold.
Sit back into the heel. Bring the right arm forward. Left arm up. Ready? Bicep, triceps. Here we go. And lift.
All right. I want you to keep your arms close to your body. Relax your shoulders down. You're doing a great job.
That heart rate's coming down, but we're still working, so I need you to breathe out. That's right.
Come on. Think about those muscles. Squeeze. And again.
All right. Hold it right here. Bring your feet together. Set your weights down. Let's stretch out.
Take your right leg back into that lunge position with the knee bent. Tilt the pelvis and sit into this stretch right here in the hip.
Bring your right arm across the chest. Gently pull the elbow to you and relax the shoulder for a stretch here.
Arm behind you. Take the arm. Pull it down and away from your body. Stretch it out. And release.
We're going to sit back into our hips. Left toe comes up. Make sure that your hips are straight ahead and not doing that.
Long stretch in the hamstring. Now set your toes down. Bend your knees. Push up. And let's switch legs.
Take the left leg back. Bend your knee. Tilt your pelvis forward and sit down. You guys feel that stretch?
Feels good after those exercises. Make sure to always stretch. Take your arm across. Gently pull the elbow in and relax the shoulder down.
Take the arm behind your back and gently pull down and away from your body. Open the chest.
Good. Let's sit back into the hips. Stretch out the hamstring. Toes up. Hips are straight ahead. Hold it.
Take a deep breath. Push up. And if you're using a mat, you'll want to go get it now and get ready for our abdominal section.
Let's get into position for our abdominal exercises. Lie down on your back. Take your feet about hip distance apart, flat on the floor.
Now relax your buttocks and your knees. You're going to take your right hand and place it just below your navel.
Take your left hand. Spread out the fingers. Place it behind your head. And relax your head back.
We're going to work on a contraction so you can really feel it. So we can make these exercises real effective.
First thing I want you to do is inhale and expand your belly into your hand. You're going to feel it rise right under your palm.
And then exhale, pull the muscles in towards your spine and tighten. Let's try that again.
Let's inhale and expand into the palm of our hand. Now exhale and tighten those muscles.
Now we're going to add a lift with our torso here. Remember about the contraction. Are you ready? Here we go.
We're going to contract and hold. Now lift and hold. Stay there for four, three, two, down on one.
Contract and hold. Lift and hold. Stay there. Four, three, two, down on one.
Contract and hold. Lift and hold. You've got it. Come on. Stay here. Stay here. Oh, take it down.
Contract and hold. Lift. Exhale and hold. Stay here. Ready? Take it down.
Contract and hold. Lift and hold. Stay there. Hold tight. Exhale out and down. Again.
Contract and hold. Lift and hold. You're doing it. Come on. Stay with me. Stay with me nice and tight.
Let it go down. Contract and hold. Lift and hold. You've got it. Stay there. Four. Exhale out and down.
One more time. Contract and hold. Lift and hold. Now stay right here. Take both hands behind the head.
Relax the head back. Lift up and then down. Now half inch up and then halfway down.
Really focusing on the upper part of the abdominal area here, which is really hard to work.
I want you to really think about the muscle squeezing. Give me two more. And all the way down.
Now stay right here. I want you to contract. Hold the abdominals in. Now extend the right leg out and lift the torso.
Lift up and down. Now leg higher. Hold it here. Ready? We're going to lift again for two. Here we go.
Lift up and down and lift. All the way down. Cross your leg over the opposite leg.
Pull the knee towards your nose and take it up for two. And down for two. Just count up, two count down.
Now when we had our leg like that, we were really working the abdominals, but we were also strengthening the back,
which is really great. And I want you to think about that. So lift up, bringing the rib cage towards the hips.
As you pull those muscles in towards your spine. You're going to give me two more like this. Two lifts up as you exhale.
Come on, one more. You've got it. You can do it. Hold it right here and take your hand right behind your leg.
You're going to lift and rotate. Here we go. Lift up and rotate towards the knee and then down for two.
Now as you rotate, we want to make sure that we're not pulling the elbow in front of our face,
but we're actually lifting towards that knee with our entire torso.
Can't finish all the reps today? That's okay. Do what you can and feel good that you're making the effort.
Maybe next time you'll be able to do more. Remember, thin doesn't happen overnight.
Give me one more. And release down all the way to the floor. We're going to switch legs and we're going to do the leg extension again.
Contract and hold. Extend your left leg out. Now lift the torso up and down. The leg higher.
Knee level and lift the torso. Ready? Up and down. Now hold it here. Cross the leg over. The knee towards the nose.
Two count lifts. Are you ready? You guys ready? Here we go. Take it up for two and down for two.
Are you really feeling these? They're going to be so much more effective.
Now that we've really focused on what that contraction is and how we can get it, we know what it feels like.
I really want you to get in there and squeeze those muscles tight. Come on. You can do it.
You don't want to pull on the head. Lift two more. Come on. Give me one more. Stay strong. Come on.
And hold it here. Take your hand behind the knee. We're going to add a lift and then a rotate. Here we go.
Lift up and rotate. Now we're working the muscles, the abdominal muscles still, but we also have ones that run on the side of the body.
So by adding a rotation here, we're engaging those muscles. That's it. You got it. You're strong. I know you can do this.
We're right here with you all the way. Come on. Give me a couple more now. That's it. Last time. And release.
Take it all the way to the floor. Extend the legs one at a time. Hands overhead. Big stretch. Pull the abs in and the rib cage down.
You're just going to stay in this position and get ready for our cool down. You did a great job.
Let's relax, cool down, and really stretch out. Slide your heels towards your buttocks and keep your feet about hip distance apart for support.
I want you to gently pull your right leg in towards your chest and just grab behind the thigh here and slowly pull in until you feel a stretch right here.
Take a nice deep breath. Relax and continue to breathe to help stretch those muscles out. Let's go ahead and extend our legs straight up.
Now your leg doesn't have to be straight. Take it to where you feel the stretch right here in the hamstring and then hold.
Take a couple nice deep breaths. We want to relax the muscles so we can really stretch it out and elongate it.
Now take this leg and cross it over the opposite leg right here at the ankle. We're going to gently push the knee away from us.
Make sure that your hips stay in contact with the floor and hold for the stretch. You guys feel that stretch? That should feel nice.
We're going to take your time with these stretches. Now take your left hand to the outside of your right leg and gently pull across your body.
You want to make sure your hips stay in contact with the floor so you can get an effective stretch right here in the outside of the hip.
Continue your breathing. You don't want to hold your breath. And then release.
Pull your knee into your chest. We're going to lay our left leg down on the floor and just stretch through the top of the hip.
Think of pushing down the leg and out through the toes, making that leg as long as you can.
Take your right foot, set it down, and let's bring the left leg in. The knee comes to chest, the hands go behind the thigh, and you gently pull in.
Continue your breathing. Relax the muscles and extend that leg up. Remember, we're trying to elongate the muscles.
We want to keep our flexibility. The stretch is right here in the hamstring. The leg doesn't have to be straight as long as you're feeling it.
Take some nice deep breaths and then try to straighten it a little more.
That's right. Let's go ahead and cross the leg over at the ankle right here and just gently push the knee away from the body.
Keep your hips down. Relax. You deserve a good stretch, and those muscles do, too.
Let's take our right hand to the outside of the leg. Pull it across the body. Make sure your hips are down now. We're stretching the outside of the hip.
That should feel good. Pull the knee in now to the chest and extend the right leg.
Think of the top of the hip stretching, going straight down your leg, out through your toes, and then release.
Go ahead and lay your left leg down on the floor. Take your arms over your head and stretch all the way out from end to end.
Take a nice inhale, pull the abdominals in, rib cage down, and then exhale out as you bring your elbows even with your shoulders,
and press the back of your hands into the floor, opening the chest.
That's it. Press those shoulder blades down into the floor.
Now take your hands over your chest and push up to the ceiling.
Lengthen those arms. Lift the shoulders and the shoulder blades up. Reach, and then gently release.
Shoulder blades down, shoulders down, and bring the arms by your side.
Let your body sink into the floor. Continue to breathe in and out, and focus on your breathing now.
We're going to do a simple visualization exercise.
Close your eyes. See yourself completing your aerobic segment.
Your face is still a bit flushed, and your heart is still beating a little fast.
Your body tingles from the exertion. You're tired, but energized. You feel so alive.
Now tell yourself how terrific you are and how good you feel.
Remember that whatever happens today, you've accomplished your goal,
and every time you exercise, you're more fit, more powerful, and more healthy than ever before.
Open your eyes. You did a fabulous job today. You were up and moving. I want you to keep doing that.
Great job, girls. Now keep up the good work.
Next up is our bonus yoga section. If you're not going to do our workout today,
just fast forward for a few words from Jenny.
Our yoga workout is approximately seven minutes long. It involves yoga-like movements
for stretching and strengthening your entire body.
We will remain in a standing position throughout the entire workout.
Take your feet slightly apart, and just bend your knees just a little.
Relax your shoulders down and back, and now inhale, exhale out.
Think of lengthening your body. Inhale, pull up through your knees, up through your thighs,
lengthening that body, and relax your arms right by your side.
We're going to bring our hands up to the chest. Push up as you inhale.
Exhale and release the shoulders down and back, and let the arms come side.
Let's do that again. Bring the arms to chest. Inhale as you push up.
Exhale and release the shoulders, and the arms come side.
Again, come up to prayer pose. Inhale.
Release the shoulders. All the tension's gone. Arms come down.
And one more time into prayer pose. Inhale up.
Exhale, shoulders down and back, and the arms come side.
Take your feet about hip distance apart. Bend your knees and sit back
as if you're sitting on a chair with the weight in your hips and in your heels.
Stay tall through the chest. We're going to reach the arms up. Inhale.
Now sweep the arms down and forward. Come back up to a seated position.
Release the arms side and stand. Let's do that again.
Sit into chair pose. Reach up. Inhale. Sweep down as you exhale.
Come up. Release the arms first and then stand.
Sit again into chair pose. Inhale. Reach up. Sweep down.
And come all the way back to chair pose. Arms come down and stand.
Let's do that one more time. Sit into chair pose. Reach up and down.
Exhale and up. Release the arms side and stand.
Now reach the arms up. Sweep back and step back with your right foot.
Release the shoulders down and back. And think of lengthening the body
all the way from the fingertips through that back heel.
Now bend the back knee and sit down into a lunge.
Sit to a position that's comfortable for you and just hold it there.
Continue to breathe and bring your hands to your legs.
Extend the back leg. Push through the heel.
Open the chest and press the shoulder blades together.
Now reach up with your right arm. Reach up with your left.
Again, think of making that body long. Bend the knees. Sit back into lunge.
Hold. And push up. Feet together.
And the arms sweep up as the left leg goes back.
Hold it here. Shoulders down and back, lengthening that body. Long spine.
Bend the back knee and sit into a lunge.
Again, only taking it to where it's comfortable for you.
Bring the arms down to the legs.
Open the chest and press the shoulder blades together as you extend the back leg and hold.
Reach up with your left arm. Now your right.
Long bodies. Bend the knee. Come back into lunge.
Hold it there. Inhale. Exhale and push up.
And just step right to left. Here we go. Reach out and center and out.
Just pulling the elbow into the waist.
That's it. Sweeping the arm through the chest.
Hold here on the right. Turn the toe out to the side. Arms up, palms down.
Take your back toe 45 degrees and turn your hips forward.
Look out over that right arm as you lunge forward with your knee over your ankle.
Just relax the shoulders down.
Think of reaching from one end of the room to the other as you inhale.
Exhale.
Take your arm down to your leg.
Reach up with that left hand. Look at your thumb and take your top hip.
Turn it towards the ceiling.
Holding your position.
Continue to breathe. Don't hold it in.
And now push up.
Come back up to a stand. Turn your toes forward.
Hands on your legs. Lengthen your spine. Press your tailbone back.
Enable the spine. Round it up.
And lengthen again.
And round it up all the way to a stand. Feet together. Step left to right.
Reach out and center. That's it.
Think of sweeping that arm through the air with ease.
Hold it on the left. Turn the toe out. Arms up, palms down.
Back toe 45 degrees and hips forward.
Now look out over that left arm. Lunge forward, knee over ankle.
And relax the shoulders down and back.
Remember, continue to breathe in.
Exhale out.
Now take your left hand down to your leg. Right arm up, straight up from the shoulder.
Look at your thumb.
And turn your hip towards the ceiling.
Hold your position.
Breathing.
Come back up to a stand.
Turn your toes forward. Hands to your legs. Lengthen the spine.
Tailbone back.
Pull the navel in. Round.
Lengthen.
Round again and come all the way to the stand.
Bring your feet a little closer together.
Knees slightly bent. Come back to prayer pose.
Inhale, push up.
Turn the palms down. Release the shoulders down and back.
And arms come to side.
You can do this yoga workout by itself or combine it with other workouts in the Jenny Craig Personal Fitness Series.
And you'll be well on your way to achieving your goals.
If you just finished the aerobic routines, I'm sure you feel proud, energized, and ready to tackle anything.
You should. You were fabulous.
And if you did the yoga-like movements, I'm sure you feel wonderfully relaxed.
Whatever you do, the outside physical changes will be obvious as your body becomes stronger and more defined.
But the internal mental changes may take a bit longer because sometimes the mind has a hard time accepting the new you.
Here to talk with me about this is one of our successful clients you saw in this tape, Vicki.
Vicki lost 80 pounds on our program. Congratulations, Vicki.
Thanks, Jenny.
And here are those old jeans that you saw before, and I never want to wear them again.
I was heavy all my life, so changing my body image has been kind of a gradual process.
Take, for example, shopping, which I never liked to do before, but now is definitely one of my favorite hobbies.
Sometimes I find myself heading towards the clothing I used to wear before in the bigger sizes, but I catch myself and realize what I'm doing.
We all have an image in our minds of how our body looks.
When you lose weight, especially if you've been overweight for a while, that image can take time to change.
One way to start seeing the new you is to pull out a pair of jeans you wore when you were heavier and measure the waist with a piece of string.
Do the same thing with the jeans you're wearing now.
Lay the strings side by side and see just how far you've come.
You know, we've talked a lot about exercise today.
I recommend you use this tape two to three times a week or alternate it with one of the other tapes in my personal fitness series to get a good balance of aerobics and toning.
On behalf of all our Jenny Craig employees worldwide, I hope you enjoyed this video and will use it again and again.
Remember, you can achieve whatever you set your mind to.
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