Hi, I'm Kathy Smith.
Welcome to my fat burning workout.
You know, everywhere I go, I meet people who want to lose weight.
Whether they're near their ideal weights or struggling to take off several extra pounds.
Well, I'm happy to say that I've got a workout that's specifically designed to burn fat.
What I've done in this program is taken three of the latest discoveries about fat and fitness and put them right to work for us.
First of all, it's low and slow.
That means you'll be working at the lower end of your target heart rate and at a slower pace.
One that's surprisingly comfortable.
In this program, the music, beats, and moves are all specially designed to keep you in this low intensity target range because that keeps you in a fat burning state.
Secondly, time is on your side in this video.
In traditional aerobics, you only really get about 15 to 20 minutes of continuous movement.
Stopping at that point just barely taps into your fat stores.
You see, when the body starts moving, its first reaction is to use glycogen, a muscle sugar, as fuel.
That's because glycogen is immediately available to the muscles.
Now, the truth is that you don't slim down much when you're burning glycogen.
However, you really change your shape when the body starts burning fat as its chief fuel.
But that takes a little longer.
As you exercise beyond that 15 minute mark, a greater percentage of your energy comes from fat deposits.
By 30 minutes, you've got about 75% of your energy coming from fat.
And beyond that, you start hitting the 99% fat burning stage.
In this video, you'll get over 40 minutes of fat burning workout.
And thirdly, muscle toning with continuous movement.
Instead of toning work done on the floor, like in many programs, you'll be performing all that great figure shaping while standing, dancing, and of course, burning fat.
The muscle toning focus segments are a real breakthrough and unique to this workout.
They're based on brand new research that shows a greater fat burning capacity occurs when continuous movement is coupled with muscle toning.
Now, comments from people who have used this workout range from men telling me that they've gotten rid of stubborn spare tires to women reporting that they have noticeably reduced the size of their thighs and hips, places that were resistant to other types of workouts.
It's a sure bet that you can get great results, so give it your best shot.
Now, just a few words of caution before we jump in.
Pay close attention to the body check inserts during the warm up.
They're meant to keep you well aligned during exercise and to prevent any strain.
You'll also be asked to check your intensity level using both the target heart rate chart and the Borg scale.
For the heart rate check, you'll want to count the number of pulses you feel in a 10 second period right here on your wrist.
Then check the chart to see if you're on target.
If the number of pulses you felt is below the number listed for your age, then try to work a little harder. If it's above it, slow down.
The second way to determine how hard you're working is to check your perceived exertion.
While you're exercising, choose the level that best describes how hard you're working.
Between 12 and 14 is just about the right amount, so try to keep it there if you want to burn fat.
Something interesting about this scale, researchers found that if you add a zero to the number you select, for example 14 becomes 140, your actual heart rate may be close to that number.
And finally, I've added something called modifiers. These offer beginning adaptations to many of the exercises.
If you're just starting out, you should definitely pace yourself and follow the modifiers.
They still derive the fat burning benefits while giving your body a chance to progress safely.
And as I stress in all my tapes, you've got to wear good aerobic shoes and comfortable clothes.
Don't exercise on a full stomach or let yourself get thirsty. Drink plenty of water.
And finally, check with your physician before you start if you haven't been exercising on a regular basis.
Okay, are you ready to burn it up? Let's go.
Hi guys, how are you doing?
I'm ready to work out how I'm going to do it.
Good.
I want you to meet some friends of mine. We have Adina and Nancy here and Kathleen and Mark.
You guys ready to burn some fat?
Yes.
We've got to start with a warm up though. So here we go. Let's get moving. Feet shoulder width apart.
Start with some breathing. Inhale up. Take it up. Two, three. Exhale out. Take it down. Two, three. Inhale up.
Deep breath. Fill those lungs. Exhale out. Take it down. Two, three. Now again. Inhale up. Fill it up.
Exhale out. Two, three. Last time. Inhale up. Two, three. Now exhale out. Take it down. Keep it breathing. Inhale up again.
Take a second to make sure you're breathing from your diaphragm.
Place your fingers on your abdominals and feel them expand as you inhale, filling up your lungs.
Now exhale and feel the abdominals fall back down again. That's what we mean by deep diaphragmatic breathing.
Now this helps you fill your lungs with oxygen and that's the first step in warming up.
We're going to get ready to shake it out now. That's five, six. We shake it to the side. Shake it. One, two, three. Up.
Down, down, down and up. Down, down, down, up. You got it. Let's start nice and easy. Side to side. One last time.
Now just side to side. Here you go. Side.
Another set. That's five, six, seven. Now bigger arms. Take them out nice and wide. Reach with those arms. Straight arms.
Another set. Reach. You have to bend and straighten now. Use the legs. Warm up the body. Last two. Circle the arms. Around.
Another set of eight. One, two.
Press the arms to the ceiling. Alternate. Don't forget to breathe.
Last two. Press it in front. Press it out. Really pull the elbow back.
Down and pull. Down and pull. Down and pull. Down and pull.
Last two. Out to the side. Down and press.
Last four. Take it. One, two, three. Now press the arms down. Take it down.
Okay, I want you to drop the knees a little bit more. Take it down, out. Down, out. Down, out.
Don't let the knees extend beyond the toes. Protect them from injury by keeping them aligned directly over the foot.
Okay, we're going to do four more. Four, three. Now stop the legs. Let's warm up the shoulders. Take it.
Side. Two, three, four. Really stretch out that back. Come back to center and now just hold.
Stretch it out. Good stretch. Hold on the other side. One more time each side.
And hold for four. Switch sides. Warming up the lower back. Release the spine.
And we round, release. Round, release. Round, release. Round, release. Four more.
And three. Last two. Now just drop the head and round it up. Take it. Four, three.
Give me some shoulder rolls. And take it. Side, back, back. Now lunge side to side.
Take it. One, two, three, four, five, six, seven. Now add a bigger move. Add the elbow. You got it.
And five, six. Now a straight arm back. And circle. Really stretch that shoulder back.
And four more. Five, six, seven. Now across the body. Take it. Side, two. Big circle.
Hold it out there. Hold and lunge. Lunge side to side.
Give me four more. Three, two. Now just hold it to the side. Let's stretch out our sides.
Bring it all the way over. And hold it. Feel a stretch through the side.
Bring it back. Now I want you to stretch out that neck. Keeping the opposite shoulder down.
Back to a good side stretch. Just hold it here. Release the arm. Take it.
Down, two, three. Now lunge side to side. And side. We have to do the whole stretch on the other side.
Get a little deeper. And just hold it to the side. Hold.
Let's stretch out the neck area. You just want to drop that head. Put a little pressure with your hand as you pull down with the opposite arm.
Let's release and stretch out. One more good stretch on that side.
Stretch it out. Release the arm. And bring it down, two. Now lunge side to side. Here you go.
Take it deeper. Deeper. A little deeper into those legs. Let's warm them up.
Hold the lunge to side. Hold it here. Let's turn it around.
And just hold. Now what I want you to think about is keeping that toe in alignment with the heel so you feel a stretch on the back of the calf.
Up and down with the toe. And take it up and down. And up, press through the heel. Take it up, down, up.
Give me another four. Take it up, down, up. Feel the stretch in the calf.
Now bend the knee out and in. Bend out, press through the heel.
We're warming up the ankle and still stretching that back of the calf and leg.
Keeping that hip parallel and facing forward.
Give me the last two. Now stretching the hip flexor.
Bend the knee in, lifting up with the abdominals. Chest up, press through the hip and feel the stretch through the front of the leg.
Hold it there. Hold it. Five, six. Now let's change our foot position a little bit.
Take the right leg in front. Hold it down. As you keep the chest up, the abdominals in, the back straight.
Supporting yourself on your thighs so you feel a stretch in the hamstrings.
Okay, side to side. Move it. Take it in and back. Come on. In and back. Now watch your feet.
Toe and then your heel. Take it toe and heel and toe and heel and toe.
Last time, side to side for eight. Take it one, two, and three. Start to get a little bigger.
Lunge side to side. Here you go. Take it side. Two, three, four, and five, six.
Let's hold it on the side and hold it. Hold for four. Get a little deeper into your stretch.
Now turn it around and let's press that heel again into the floor, feeling the stretch in the calf muscle.
Again, watching your alignment. Making sure the hips are parallel.
Good. Now up and down. Up on the toe and down and up. Press through the heel.
Make sure the heel is right behind the toe so you feel the stretch.
Last two. Bend the knee in. Here you go. Bend it in. Release. Bend it in. Release.
Bend. Feel the roll through the ankle. Bend. Bend. Release. Bend. Release.
The last two. Okay, now on the last one, I want you to bend it back in again and let's stretch out the hip flexors.
Pressing the hips forward, lifting up with the chest, the abdominals, and squeezing the buttocks slightly.
Feel it right through the front of the leg.
Okay, let's adjust the feet slightly. Just bring the back foot in, front foot out a little bit.
Rest yourself on your thigh. You want the back straight, but keeping the chest pulled forward.
You're going to feel a nice stretch through the hamstring.
Okay, seven. Now release it. Go back and forth and back and forth. That's three.
This is four. Give me four more. Take it down and back and down and back and down.
Now side to side for eight. You got it. And take it side to side to side.
Okay, you should be warmed up now. Ready for some fat burning exercises. Are you guys ready?
Keep it going. And down, down, and down.
Okay, are you ready to burn some fat? Are you guys ready? Yes. Let's start by marching it out.
And five, six, seven, and march. March it out.
Now be sure to pace yourself. We're going to pick it up little by little, but I want you to start first slowly.
We're going to start with the walk forward. Nice and gentle.
One, two, three, four. Walk it forward. Seven, eight. Go. Two, three, and touch.
Back again. And back. And forward. And back. Two, three, and touch.
Last time forward. Hold it here. Now side to side. Side step, side step.
Five, six. Give me another set of eight. Take it. One, two, three, four.
Let's put the two moves together. Take it forward. Here we go. One, two, three, touch.
Back. Now side to side. Side, side. Forward again. Go. One, two, three, and touch.
And back. Now side to side. Going to add a new arm movement here. A bicep curl.
Forward. Take it. One, two, three, and touch. Side to side. Side, touch.
Same arm. Forward. Go. One, two, three, and touch. Now side. Side and touch.
Arms go out in front of you. A little bigger arm this time.
Bigger ranging motion. Make it a little bigger even with the legs this time.
And push it. Two, three, touch. Back. Last time side to side.
This time the arms go to the ceiling. Take it a little broader.
Touch. Side to side. Last time forward. And one, two, three, and touch.
Now just hold it here. Side, side. Now two cuts to the right.
Take it. One, two, again. Left for two. Side for two. We're going to drop the arms and just walk it up.
Take it. One, two, three, and touch. Keep it going. Two more sets.
Now we're going to start a progression. Progression starts low to the ground.
You've got to bend the knees. Five, six. Now take it low. One, two, three, and touch.
Keep it low. But if you're a beginner, don't take it so low. Just keep a slight bend in the leg.
And as you get a little better, lower, lower, lower, touch.
Now add an arm extension. One, two, three, extend.
Reach it out each time. Further, further, further, reach. Further, further, further, reach.
Further, further, further. Last time. Now lift it up. The level goes up.
And circle. Circle. And burst it up, up, up, and lift.
Four more. Last two. Now we're going to add a double arm circle.
And a leg. One, two, three, and burst up. Explode. Up. Four more.
Up. Last two. Three, and lift. From the beginning, take it down.
Low, low, low. Now four of these. Low, low, low, and touch. Low. Now we reach.
Keep it low, low, low, and reach. Low. Little further, and low, low, low, and reach.
Now level change. Up, two, three, and circle. Four circles. Double circles. Here you go.
One, two, three, and reach. One, two, three. One, two, three, and higher.
Lows again. Twos in each direction. Yeah, yeah, yeah, yeah.
Reach. And reach. Now up, two, three, and circle.
Doubles. Left. Lows again. Low, low, low, and touch. Low, low. Now reach.
And reach. And circle. Up, two, three, and circle. Doubles.
Two more sets. Here you go. What is it? Low, low, low, and touch. You got it.
Touch. Now we reach. Now we have a level change.
One more time. It's double, double, double, circle. To the ground again. Low, low, low.
Use the legs. Little lower. You reach. Level change. Double circle.
Getting ready for our first focus. Hold it here.
Drop the arms. Take it one. Lift with the heel, not the toe.
And keep the feet facing forward. That will really work the outer thigh.
Now add the arms. And again. Now the focus is on the buttocks.
Push off with the feet and squeeze the buttocks and lift from the gluteals.
Okay? Add the arms. Now press it out and move it. Move it.
Drop the arms and focus. Come on. Up. Keep going.
Pick up the arms. Up, two, three, four, five, six, seven.
Drop the arms and press it.
Press the legs back. Back, two, three.
Okay, we're working a little different muscle group right now.
The gluteus maximus. Drop the arms. Now focus. Now the focus is on the buttocks.
Push off with the feet and squeeze the buttocks and lift from the gluteals.
Okay? Add the arms. Three, four, five, six.
Drop the arms again. Now you're working the gluteus maximus along with the small
but important muscles in the back, the erector spinae.
Whoo! Five, six, seven. Drop the arms. Here you go.
Okay, if you want that backside to be toned, this is the exercise.
Pick up the arms again. Take it out. Two, three, four, five, six, seven.
Last time. Okay, we're going to swing it out back into action.
Hold that resistance now and swing it. Two, three, four, five.
Now let's take our first heart rate check.
Now find your pulse and begin to count now.
Now stop counting. How are you doing right now?
If you find yourself creeping up on your range, try to do some of the modifiers
to bring it back down again.
Five, six. Let's take it out. Now up. Two, three, five, six, seven.
Give me another eight. Take it. One, two.
Let's add the arms. Seven and eight. Now pull it in a little tighter.
Eight of these. Four more. Four, three, two. Now add the knees.
Take it up. Two. Lift it. Lift it. Take it behind again.
Take it side. Two, three, four. Pull it. Five, six. Forward for eight.
Here you go. Take it forward. If you're feeling too winded, keep the knees low.
Now another way to modify this is by dropping the arms.
Two, three. Now back again. Take it back. Two, three. Now move it forward.
Go. Up. Two, three. Now take it back. And up. Two, three. And take it forward.
One more time all the way through. Take it forward. Last time.
Add a knee lift. And take it. One, two, three. Switch sides.
Add it back. Two, three. Now switch again. And pull it. Two, three. Switch sides.
Let's put the moves together. Take it back for four. Go. One, two, three.
Take it forward. Four knees to the side. Take it side. Two. Switch sides.
Take it back. Go. One, two. Pull the arms in. Take it forward. And lift it.
Two. Side for four. Up. Two, three. Switch sides. Back for four. Go.
Last time. All the way through. You got it. Take it forward. And up. Two, three.
Hold it here. One, two, three. Switch sides. Count to two here. And one, two.
And switch. Two. And switch. Two. And switch. Now single counts. And low.
Low. Low. Low. Five, six. Lift it for eight. Here you go. And lift.
Now if you're a beginner, keep those arms low or don't lift the knees as high.
Seven. Here you go. And low. Low. Reach it. Reach it. Five, six, seven.
Now lift it high. And up. Two. Through the waist. And five, six, seven.
Now low. And reach. Two, three, four. Five, six, seven. Lift it high.
And up. Two, three, four, five, six. Last set. Here you go. Reach and go.
You got it. Go. Five, six, seven. Lift it higher. And up. Two, three, four,
five. Now side to side. Keep the arms. And take it side. Side. Focusing on our
waist now. Five, six, seven. Now drop the leg. Bring the focus to the waist.
Now lift straight up. Make it long and tall through the waist. This is great for
the posture. Now add the feet. Your waist. This is great for the posture.
And you're really working your back. Now keep this lift in all your movements.
Think about working upwards from the waist and the hips. Okay. Add the legs.
Take it side. Two, three, four, and five, six, seven. Now stop the feet. And
reach. Two. Right through the waist. Five, six, seven. And again. Side to side.
Two, three, four, five, six. Last time. Hold the feet. And hold it. Two, three,
four, five. We're going to walk it to the side. Four cuts. Here you go. And one,
two, three, and touch. Now just shake it out. Think about lifting nice and tall.
Shake it. Add a knee lift. One, two, three, lift. One, two, three, knee. One,
two, three, lift it up. One, two, three, and lift. Give me two more. Now lift
out of contraction. Use the abdominals and use the abdominals and exhale. Let's
hear it. I can't hear you. You got it. Last two. A new arm. Pull the arm back.
Contract the abdominals and round the back. Pretend like somebody's punching you
right in the stomach. Last two. Underneath the arm. One, two, three, and lift.
Round the head slightly. New arm. Over, over, over, touch. Over, over, over,
touch. Now lift tall, tall, down. Tall, tall, down. Woo! Woo! Last two. Hold it
to the side. Leg goes in and out. Again. One, two, three, you touch. Everything
comes together on four. In and out and in and out. One, two, three, together, out.
Out again. One, two, three, together, out. Out again. One, two, three, last time.
Side to side. One, two. Okay. It's time to check the perceived exertion scale. Now
try to aim for the 12 to 14 range, the lower end of intensity. Be sure to adjust
your effort if you're working a little too hard or not hard enough. Okay. Now
we're getting close to that 15 minute mark, so don't give up right now. The
majority of your calories are now coming from fat, so keep it up. Five, six, now
to the side. Now side. Two, three, four, and five, six, seven. Now another set.
Take it side to side. You got it. Woo! Five, six, one more set. Here you go. Take
it side. Two, three. We're going to touch the heel in front. Five, six, seven, heel
in front. Take it side and touch. Side and touch. Woo! Another set of eight. Come
on. And five, six, seven. Now cross in front. Right at shoulder level. You got
it. Now use the arms. Really press it. And five, six, seven. Another set. Press
it harder. Harder. And five, six, seven. Now windmill the arms. Take it side to
side. Big windmill. You got it. Reach it tall. Five, six, seven. One more set.
Reach it up. Two, three, four, and five, six. Now alternate the arms and take it
back and forth. Pull it back. Press it down. Five, six, seven. Last set. One, two,
three, four. The arms stay down this time. Both of them down. Here you go. Take it
down. Press it up. Down. Press it up. Five, six, seven. Now let's focus. You're
working the middle back. Now make those shoulder blades meet. That's good. Okay,
now add the leg. Up and up and down and up. Down and up and down. Here you go.
Focus on the primary muscles here. The lower trapezius and the rhomboids. That's
the middle back. Now squeeze the shoulder blades together. Down and up and down
and up and down and up. Last time. Here we go. Focus. Down. Press the blades. Use
that middle back. Now this is great for your posture, great for rounded shoulders.
Down and up and down and up. Last time. Now let's focus again. And down, up, down,
up, down, up. Let's add the heel. One last time. Down and back and down. This time
we're going to press the elbows back. Here you go. And press it. Still using that
middle back. Really work it. Use those muscles. Seven and eight. Now press it in.
Two, three, four, and five, six. We're just going to shake it out and point the
toes. And shake it. Two and three. Getting ready for lunge series. And seven. Now
turn and lunge. And press it. Two, three, four, five, six. Now if you find this a
little too difficult, take a smaller step and don't turn as much. Try to turn
halfway. And seven and press again. Press, press, press, press. Five. Circle the
arms. Seven and again. Give me that new step. You got it. Get into it now. Five,
six. Double arms for sixteen. Up, up. Now I really want you to work it. Get the
weight up. Press it. Press it. Last round of eight. You got it. One, two, three,
four, five, six, seven. Now bicep arms. Take it side to side. Side to side. Press
it. Five, six. Another set of eight. Two. Now we're going to focus on the bicep.
Hold it here. Seven and eight. And focus. Put your top hand on your working arm
here at the wrist or hand. Push down as you try to lift your arm against that
force. And side to side. Two. Yeah. Five, six. The other side. We're focusing on
the biceps. Create tension. Don't just do it without thinking about it. Come on.
Now add the lunge. Bump, bump, bump. Five, six, seven. Back to focus. And focus.
Yeah. Cause some resistance. Create resistance. You got it. Six, seven. Back
to lunges. Go. You got it. Press it. One more set. Last set. Focus on the bicep.
Creating that tension. Five, six, seven. Last set of lunges. Go. One, two. Okay.
We're going to focus on the opposite muscle group, the tricep. And eight. And
focus. Focus on the triceps. Keep the elbow in and the upper arm still. Now just
extend that elbow. You got it. Two, three, four. And press it. Six, seven. Other
side. We're working the back of the arm, the part that tends to get flabby. So
create some tension and work it and use it. Now back to lunges. Press it. Two.
Use it. Back of the arm. Yeah. Five, six. Two more sets. You got it. And press it.
Pump it up and down. Pump it. Use it. Extend that arm. Seven. One more time.
Back and forth. Two, three, four. Press it. Five, six. Last time for those
triceps. Make it work. Make it. Make it. You got it. Five, six, seven. Last set
of lunges. One, two, three, four. New arm. Circle it around. And last 16. Now
work for me. Work for me. You can do it. Two, three, four, and five, six. You
made it. March it out. And march it. Okay. Let's get ready for another heart rate
check. Now find your pulse and begin to count now.
Now stop counting. How are you doing right now? If you find yourself creeping
up on your range, try to do some of the modifiers to bring it back down again.
Okay. One, two, three, four. Now we're going to do a cha-cha-cha, leading with
the right leg. Here you go. Take it. One, back. One, two, three. Other leg. Okay,
now alternate back and forth. One, two, three. Step forward, back. One, two,
three. Forward, back. One, two, three. You got it? Yes. Okay, we're going into a
lunge routine, starting with the right leg. Lunge. Press it back. Now I want
you to focus on your legs. Now lead with the heel. Keep the knee over the heel and
push off back to center. That's right. Keep lifting in the torso as you lead
with the heel and push back to center. Back to cha-cha. Take it. Add some arms
this time. It's one, two, one, two, three. Now take it forward. Okay, give me four
more now. This is one, two, three. Last one. Going back to those lunges. Here we
go. Now really press it. Focus on the legs. Lunges are a super exercise. They
pull in a lot of muscle groups, including your quadriceps, hamstrings, and
gluteals. Okay, keep it going. Last one. Back to the cha-cha-cha. One, two, one,
two, three. Shake it out. Come on. One, two, one, two, three. One, two. Again. Give
me four more. Three more. Back to the lunges. Here you go. And now concentrate
on the muscles of the leg. Down. Push it back to center. If this is too hard, try
lunging back instead. It's easier on the knees to reach back and you can still
build a strong, tight thigh and backside. Back to the cha-cha-cha. Come on. Shake
it out. Now we only got one more after this. One more. You got it. Two more of
these. Shake it out. Catch your breath. Back to lunges. Do as much as you can.
Press it back. Now keep the knee over the heel and push back to center. Down press.
Back to center. Down. Stay lifted through the torso. Down. Press it back. Give me
two more. I know it's getting tough. Shake it out. Cha-cha-cha. One, two. Cha-cha-cha.
Last one. Now just drop the arms. Keep going. One, two, one, two, three. We're going
to do the same move but take it to the side. Here we go. Take it to the side. Take it.
One, two, three. Other side. Okay. Let's take that same move. Make the space in
between a little bigger. One, two, one, two, three. Keep it lifted. Add an arm. One,
two. You got it. One, two. Lift it. Four more. Arm goes a little higher. Up to the
ceiling. Here you go. Down. Up. Down. Lift it up. One, two. Cha-cha-cha. Four more.
Okay. Both arms to the ceiling. Here you go. Take it down. Up. Down. And up. Down.
Take it up. Make it fun now. Burst it up. Down. Burst it up. Four more. Last two.
We're going to drop the hand and take it one, two. Okay. Last one. Transition step.
Side. Two, three, four, and five, six, seven. Now the lats pull in. Elbows pull in. And
five, six, seven. Here you go. Take it up and down. Pull your elbows from up above
straight down and feel the tension in those muscles as you pull. Add the feet. Back to
focus. Here you go. Concentrate on the large muscles of the back, the latissimus dorsi.
Build in your own resistance. Now let's add the feet. Side. Two, three, four, five, six,
seven. Now pull it down. Think up. Pull down. Up. Pull down. Up. Pull down. Up. Side to
side. Think side. Two. And again. Think up. Down. Up. Down. Last time. Take it forward.
Here you go. One, two, three. And turn. One, two, three. Turn. And turn. One, two, three.
Now add the leg. Take it one, two, three. And touch leg. Take it back. One, two, three.
And touch leg. Take it forward. One, two, three. And back. We're going to add an arm.
Here you go. Take it one, two, three. And press. Again. Take it one, two, three. Again.
Back again. Arms go to the ceiling. One, two, three. And touch. Back again. One, two, three.
And touch. Back again. One, two, three. And touch. Back again. And one, two, three. And
touch. Back. Up again. Three more. Last time. Hold it here. And hold for eight, seven, six,
five, and four, three. Side to side for eight. Here you go. One. And again we press it. Two,
three. And five, six, seven. Side to side. And pull it. Two. Now counts of four. Take
it forward to side. Switch sides. Switch again. And back to center. One more set. Take it
side to side for four. Switch sides. Last time. Now march it out. And march it. March
it. Once again let's see where we are on the exertion chart. We're going to start by moving
it forward with an arm circle and stepping to the right. And seven, eight. Take it forward.
Two, three. Now both arms back. Big back. Two, three. And step it forward again. Circle.
Two, three. Now step it back. Both arms. Bigger. Bigger. Bigger. Okay. Take it forward again.
Side to side. Take it back. Both arms. Forward again. Last time forward. Last time back.
Push it. Circle. Circle. Now keep the arms going. Change the leg. Take it up. Two, three,
four, five. Reach the ceiling. Side to side. Here you go. Take it side. Reach. Now stretch
it out. Six. Now ready for plies? Here you go. Take it down and up. Now keep the hips
tucked and pretend like there's a string pulling you up from the top of your head. The feet
should be slightly farther than shoulder width apart so we can really work those inner thighs.
Circle the arms. Side to side. Up. Two, three. Think about the inner thighs. Five, six. Back
to plies. Now here's a way to modify it if you're just starting out. Simply dip down
a few inches. You don't need to go too far to get the benefits of the leg. And if your
shoulders are getting a little tired, drop the arms. Down, up. Here you go. Another set.
Take it around. Take it around. Take it around. You got it. Four more. Three. Back to plies.
Now focus on the inner thighs. Keep your knees aligned and don't worry about your turnout.
Think up and tighten those inner thighs. This is a real trouble spot and the best way to
get it is to focus on that area. Take it around. Two, three, four, and five, six. Last set.
Here you go. Take it down. Squeeze it up. Really concentrate on the inner thigh. Focus.
Now think of inner thigh pulling up. Down, up, down. Give me two more. Last two. Press
it to the ceiling. You did it. Press it up. Two, three, four, five. We're going to take
the leg behind. Step behind. Five. Back. Two. One arm. Take it. Five, six. Okay, reach
the ceiling for eight. Reach it up. Four more. Three, two. Now take it down. Back. Really
step it back. Now down and back. Now bend those knees. Come on. You guys, stretch it back.
And take it four up. Three, two. Take it four down. Take it four, three. Now let's move
this thing forward. You guys are getting back there. One, two, three. Move it back. Take
it four, three. Give me forward again. Up, two. Really reach to the ceiling. Take it
back. But I want you to level change. Down. Take it forward. Take it up. Two, three. Now
take it down. Last time back. Hold it here. Two arms. Give me four more. Three. Now down
and up. Take it down. Reach it up. And reach it side. Side and up. Stretch that side. Down.
Down and up. Last two side to side. Take it up. Up. Up. Five, six, seven. Now up and
down. Take it. Reach other side. Really stretch. Stretch. Last two. Stretch. Shake it out.
Shake it out. Two, three, four. We're going to take it and we're going to move it to the
side. Add a step. Here you go. Take it. One, two, cut. Circle it around. We're going to
make it a little bit bigger. Now I want you to come around. Really stretch those arms
out. Okay, I need another set of eight for me. Come on. You can do it. One, two. Really
reach. Three. Stretch the leg. Four. Stretch it out. Five. You got it. Six. Last two. Okay,
shake it out. Okay, now let's look at the chart and note how the amount of energy derived
from fat starts to rapidly overtake the amount derived from glycogen on this chart. Now when
you were at the 15 minute mark you were burning about 50% fat. At the 25 minute mark you were
up to about 70%. But now at the 35 minute mark you're at the 99% mark. So let's keep
it going. How do you guys feel? Good. And go. Eight more. Two, three, four, five, six,
seven. Take it and pulse. So take it, pulse. Two, three, four. Now we're going to focus
on the hips, legs, and buttocks. Take it down for eight. Take it down. Press it up. Now
the focus is buttocks and legs. Now these are tough to do but worth it. Only go as far
as you can. Don't bring your fanny below the level of your knees. And make sure your knees
aren't shaking. And now let's swing it up. Now look at the toes. Up on the toes. Up on
the toes. Take it up, down, up. Now give me two more. Last two. Last one. Back to squats.
We're working the gluteus maximus and the quads in the front of the legs. Now the abdominals
should be tight the whole time. And I want you to squeeze as you come up. Squeeze and
tighten the buttocks each time you come up. Keep it going. And now let's swing it up.
Let's keep it going. Take it up. Bring it down. Up, down, up. Give me two more. Seven
and eight. And again. Third set. Down. Really squeeze it. Down. Make it work. Down. Press
it up. Down and go. Down and squeeze it. And squeeze it when you come up. Squeeze and press.
Keep it going. Five and six. You ready for one more set? Yeah. There you go. Last set.
Take it down. Bring it up. Down. If you're starting to get a little tired though, I want
you to keep it up a little bit. And remember, the accent is always up. Down. Press it up.
Down. Press it up. Last one. And up, down, up, down, up, down, up. Give me four more.
Okay. We're going to take two steps to the right. Pressing it out. Here you go. And one,
two. Take it side to side for two. Go one. Give me one more. We're going to add a step
right here. Press it and press it again. Step together. Step and press it out. Press it
again. Step together. Step. Press for two. Okay. Last time. Step again. Now what we're
going to do on this side is add a move. You hold it here. Now side to side. Side, step,
good again. Take it one, two, three. Together. Press. Now side to side. Good. Side. Two.
Let's make this good. All right. And press it side to side. Take it left and right and
left. Now one more time. Take it. Set. And press for two. Side to side. Okay. This time
we're going to add one more move. We're going to go back to our squatting move. Two. Side
to side. Two. Three. Now squat it. Take it up. Press it down. Take it up. Down. Press
through the gluteals. Back to the beginning. Take it one. Press one. And press for two.
Side to side. Back to the squats. Up. Down. And up. Down. And up. Down. Give me two more
sets. Step together. Step and touch. Press it out. Side to side for four. Back to the
squats. Take it up. Press it down. Press through the gluteals. One more time. Last time. Side
to side. And take it up. Last time. Make it work. Make it work. Okay. This is it because
we're just going to start to cool it down. And take it forward. Two. Three. Now take
it back. Take it one. Two. Three. Four. Five. Six. Forward again. Forward. Forward. And
forward. And again. Take it one. Two. Three. Four. Five. Six. Now step it forward. Two
counts. Take it back. Two. Three. Again. Two. Unh. Cooling it down. Two more sets. Up.
Two. And one. Two. Last set. Now get into some hips. Here we go. Side to side. Take it
side. Two. And one. Two. Three. Again. Side. Two. One. Two. Two more sets. Last set.
Take it in this direction. Step across the leg. Take it. Step. Cross. Now just step
across. Step. Cross. Step. Cross. Step. Cross. Step. Cross. Step. Cross. Step. Cross. Step.
Cross. Okay. Well, you did it. Yeah! It's great work. Almost 40 minutes of fat burning
exercises. Last two. One. Two. Step together. Last one. You did it, guys. Woo! Step together.
Take it out, side to side.
Good job.
All right.
Side to side.
Keep it going.
Let's get ready to cool it down.
Okay, you've been working out a long time now and you deserve a relaxing cool down.
So here we go.
Feet shoulder width apart.
We're going to start with the lunges.
That's five, six, seven.
Now take it to the side and lunge.
Okay, once you get into those legs, the pace is nice and slow.
Let's hold it in the center.
Now stretch out the back.
And just breathe into it.
And as you exhale, get a little deeper.
Now hold for four.
Take it to the side and just hold it there and stretch it out.
Really feel it through that back and shoulder.
Other side.
Now release the back.
Take it up and release.
Up, release.
Arch it.
And round, release.
And drop the head.
Release.
Drop, release.
Okay, give me two more.
Last one.
Now round it up.
One, two.
Last thing to come up is your head.
Big inhale.
Take it up.
Now we're going to lunge to the side and stretch it out.
Big lunges.
And side.
Now I really want you to get into it and drop into it.
Come back.
And drop.
Come back.
And exhale.
Come back to center.
Drop.
Come back.
Last time.
Now come back to center and reach the ceiling.
Reach it up and up.
And now grab onto that wrist and reach as high to the ceiling as you can.
And now I want you to round it forward and do a C stretch.
Now that C stretch is to stretch out the back.
And when you're stretching out the back, you want to keep those abdominals tight and reach through the arms.
Let's take it to the side and get a little deeper stretch through the side of the back as well as the back.
Okay, other side.
Again, keep that stretch.
Keep pulling with those arms and feel it as you keep those abdominals tight.
Let's come back to center and reach up to the ceiling.
Let's release the hands.
Interlock the fingers behind the back and keeping the buttocks tucked under, stretch the hands down and back.
It will give you a great stretch through the chest area.
Okay, release the hand across the body.
And exhale as you drop the shoulder and feel it through your deltoid.
Now other side.
And just relax it there, keeping it relaxed and the shoulder dropped down.
Now take the same hand and take it up to the ceiling and stretch the tricep.
Hold it behind you.
And again, don't arch the back.
Keep the hips tucked under.
Knees should be slightly bent.
Other side.
And let's release it up to the ceiling.
Another big stretch.
Knees slightly bent.
Feet apart and stretch to the side.
Now the important thing here is not to let the shoulder turn forward.
Keep it back.
And up to the ceiling.
And now let's stretch the other side.
Lunge into it as you stretch and feel it through that side.
And hold it there.
Exhale.
Come back to the center.
Feet come together.
Opposite arms to the ceiling.
One goes down and one goes up.
And now stretch as far as you can.
Opposite direction.
Wiggle the fingers.
Other side.
And reach one arm up and one arm down.
And just stretch and stretch and stretch.
And come back up to center.
And now let's take it down to the ground.
You want to come down here on your side.
And let's stretch the hamstrings.
Keeping your balance by keeping the bottom leg slightly bent.
Grab onto your ankle.
Pressing the heel toward the buttocks.
Knee back and hips forward.
Feel the stretch through the front of the thigh.
And now roll onto your back as you grab that same knee and pull to the chest.
And hold it there.
Feeling the sensation through your lower back and buttocks.
Now rotate the ankle.
Rotate the foot inward.
And then reverse the rotation.
And drop that leg across your body.
As you extend the opposite arm, keeping that shoulder on the floor.
And turn your head toward your arm.
Feeling the stretch through the back and buttocks area.
And back to center again.
Now bend the bottom leg.
Drop that ankle on the bottom knee.
And lift it toward your chest.
Now the important thing is to keep the knee out.
And as you become more flexible, grab onto that bottom leg.
And pull it slightly closer to your body.
And get a good stretch through the thigh and outer thigh and buttocks area.
And now exhale as you reach that leg up to the ceiling.
And point it.
And flex it.
And point.
And flex.
Last time, point.
And flex.
Now bend the knee and bring it into the chest.
And this time I want you to extend the leg while keeping that knee close to the chest.
Now if you're a beginner and you start to shake it all,
release the tension by either releasing the stretch or bending the knee.
Okay.
Leg drops down.
Both legs come up.
And let's drop the legs open to stretch the inner thigh.
And again, let the weight of your legs and your feet pull the legs open.
The more flexible, extend your legs out to the side.
Making sure that you don't let the back release and you don't arch the back.
If this is too difficult, keep the legs slightly bent.
And bring it back to center again.
And now drop the legs.
Push yourself up.
And let's circle all the way around and do the same stretches on the other leg.
Again, let's get a nice straight line.
Everything in one parallel position.
Spin that bottom leg and now grab onto the ankle, pushing the hips forward, buttocks is tight, and knee is back.
And release it on your back.
Pull that knee into the chest and just hold it there for a few seconds.
Rotate the ankle.
Rotate the foot.
And in the opposite direction.
Now let's drop that knee across the body.
Reach out with the opposite arm.
And let's stretch the back area.
Making sure to keep the shoulder pressed down to the floor.
Release it back to center.
Slide the opposite leg up.
Drop the ankle on the knee.
Grab underneath and pull it closer to the chest.
Making sure you keep the knee pressed out.
And breathe.
And drop the leg down.
Extend the leg up to the ceiling.
Now I want you to point and flex and point and feel a deeper stretch as you flex.
And again, point and hold that stretch and feel it not only through the calf, but also through the hamstring.
And bend the leg as you bring it into the chest.
And now hold it there.
And I want you to keep the knee close to the chest as you extend it a little bit further this time.
The more flexible you are, the closer you get it to your chest.
But if you're feeling a little uncomfortable, release the tension.
Okay, let's stretch it out.
One last full body stretch.
Here we go, head to toe.
Reach, reach with the fingers.
Reach with the toes.
Stretch, stretch, stretch, stretch, stretch, and release.
And now flip it over.
And I want you to push up on the buttocks under the heels.
And now push up onto all fours.
And what I want you to do is think about the back.
We're going to start by rounding the back, then releasing it.
And each time you round, I want you to think about dropping your head and feeling a stretch through the back, then release.
Don't arch.
Just come back to a parallel position.
Back to parallel again.
And round.
Use the abdominals.
And release.
Give me one more.
Round it up.
And release.
Now round the back and step on up.
And let's come back to center.
Good job.
Inhale up.
Exhale out.
And again, take another deep breath.
Exhale out.
One more good deep breath.
Inhale up.
And this time, let it all out.
And I want you to think about the shoulders.
They tend to creep up.
I want you to press them down and back.
Shake them out.
Get rid of all that tension.
Let's finish off with the ankles.
Other ankle.
Just circle it around.
Two, three.
And now the wrist.
Take it around.
Two, three.
Now I just want you to tighten everything up.
And release it all out and shake it out.
One last word.
With all this talk about losing fat and dropping pounds,
I just want to reinforce one crucial point.
My emphasis here in this tape, as in all my videos,
is to help you shift your focus from getting thin to getting healthy.
So practice this fat burning workout about three to four times a week.
And you'll not only lose weight, but you'll stay fit.
And you'll get the results you want.
Great job.
All right.
Good job.
Thanks.
Good job.
Hi.
My years of experience in the fitness field have taught me how important it is
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