.
Get it in gear, put it in overdrive, kick it up
There's nothing to fear, it'll make you feel so alive
There you are on your own, making it through your day
Waiting for something new to help you along the way
The time is right, don't ever give up the fight
Kick it up, get it in gear, put it in overdrive
Kick it up, there's nothing to fear, it'll make you feel so alive
Kick it up
Hi, I'm Stephanie Steele. Welcome to my Kickboxing Workout, a total body conditioning fitness program that you can do in your own home.
Before we begin, let's go over a few tips that will make the workout more enjoyable.
First, I'll be holding onto the ropes to balance when I do my stretching, but you should use a chair, so place one nearby.
Also, have some water handy, so you can take small sips when necessary.
To protect your feet and support your ankles, it's important to wear a good pair of athletic shoes.
Finally, although I like wearing leather workout gloves, this is a non-contact workout, so wearing gloves is optional.
I know this workout will make you look and feel terrific, because it's the same kickboxing program I've been sharing with my students for 10 years, at Steel Town, my gym in Venice, California.
I do this workout myself to stay in shape, because like many of you, I don't have hours to spend exercising.
I'm a working mom with two children, so I need a workout that gets results in a short time.
The workout is designed so that you can advance at your own pace.
The color coding on the screen indicates the best workout for beginners, intermediates, and advanced.
The beginner workout is marked with a yellow color code.
You are a beginner if you exercise twice a week or less.
Kick only to knee height and advance at a comfortable pace.
The intermediate workout is marked with a blue code.
Do the intermediate workout if you exercise three to four days a week.
Intermediate exercisers do the kick at knee or hip level for the first few workouts and advance at your own pace.
The advanced workout is coded with red.
Do the advanced workout if you exercise five to six days a week.
Advanced exercisers can kick at knee, hip, or head level, depending on your coordination and flexibility.
As the weeks pass, you'll be amazed at how your fitness level improves and how you can do your kicks and punches more efficiently.
Working at the right level for you will make it easier to maintain excellent form and learn the techniques correctly.
Now, take the next few minutes to summarize the moves you'll use throughout the knockout workout.
The jab.
The jab is a lead punch that extends out with the palm down and comes back to the face.
The jab strengthens the tricep muscles on the back of the upper arm and really targets the shoulders.
The cross.
The cross is a punch off the rear arm.
The hand extends out, palm down, twisting the rear foot, and comes back to the face.
Like the jab, the cross strengthens and firms the back of your upper arm and the shoulders.
In addition, you'll be using the muscles on the sides of your waist and back.
The hook.
The hook is a sweeping motion that comes across the body with the elbow bent, the palm is turned towards the face.
This wide sweeping motion firms up the muscles of the chest, shoulders, and biceps, as well as the upper back.
The uppercut.
The uppercut is off the rear arm.
It's a sweeping upward motion with the fist facing towards you.
You really work the upper chest, shoulders, and biceps.
This is also a great abdominal workout.
The roundhouse.
The roundhouse is a kick off the lead leg, the knee comes up bent, the toe is pointed.
This dynamic move firms up the buttocks, inner thigh, outer thigh, and abdominal muscles.
The front kick.
The front kick is off the rear leg, the knee comes up bent, and extends out with the toe pointed.
Each time you lift your leg and kick, you're firming the front of the thigh and your calf.
Also, your abdominal muscles are working really hard to keep your torso upright as you kick.
Which is one reason kickboxing keeps your abdomen flat and firm.
Every time you practice these moves and do the workout, your technique will improve and you'll enjoy the workout even more.
This exercise program is designed to work you out at alternating fast and slow tempos.
The fast intervals challenge your cardiovascular endurance.
The slow intervals give you time to recover as you learn the kickboxing moves.
Now let's get started.
We'll begin with a warm up designed especially to get the muscles ready for the rest of the knockout workout.
Let's march in place.
Breathing and five, six, seven, eight and under.
And punching forward eight counts.
And up.
Breathing five, six, seven, eight and forward.
Counts under and forward.
And up and forward.
Under two counts, forward, up, forward and repeat.
Up, forward, march.
Eight funky hips.
Here we go.
Eight counts under.
And forward.
Punch.
Take it up for eight.
Breathing forward.
Four counts under.
One, two, three, four and forward.
And up.
And forward.
Two counts under.
One, two, double, up, forward and repeat.
Forward, up, forward and march.
Five, six, seven, pick it up.
Eight counts.
And forward.
Five, six, seven, eight and up.
Breathing and forward.
One, two, three, four.
Five, six, seven, four.
Counts under and forward.
And up.
Forward, four counts.
Here we go.
Forward, up for four.
Forward.
Two counts double.
Under, forward, up, forward.
Last set, under, forward, up, forward and march.
Ready?
And left side to side.
Keep it going and press it down.
Two, three, four.
Four more.
Six, seven, reach across.
Eight, two, five, six, seven.
Pick it up and reach.
Breathe.
Two, three, four, five, six, seven.
Forward, four counts.
One, breathing.
And down.
Three, four and doubles.
Over and up.
And center and down.
Last set.
Over and up.
And cross and down.
March in place.
One, two, three, four, five, six, seven, eight.
And step.
Knee comes up.
Again, side to side.
Repeat.
Kick it out this time.
And kick.
Step together.
And kick.
Last set.
March for eight.
Breathing.
Three, two, and take it side to side.
Keep it going and take the shoulders back.
And take it forward.
Two, three, four.
Both shoulders back.
Take inhale and exhale down.
March it out.
Four, three, two, one.
Side to side.
Take it forward.
Drop the chin, stretching out the upper back.
Drop the hands behind.
Chest stretch.
Open it up.
Breathing.
Let's take it to the rope.
Using your chair and lift and lower.
Opening up the hips.
Getting ready to start our kicking.
Three and four.
Hold it.
Deep breath.
And exhale, circle back.
Slowly.
Two more.
One more.
Reverse it forward.
Up and around.
Two more.
Last time.
Quadriceps stretch.
Tuck the bones, stomach in.
Breathing.
And exhale.
And hamstring stretch.
Straight leg, chest up.
Breathing.
And exhale.
Calves stretch.
Take it back.
Lunge it forward.
Back straight.
Chin up.
Breathing.
And exhale.
Change sides.
And lift and lower.
Up and down.
Breathe.
Exhale.
And circle back.
Hold it.
And rotate.
Back.
Breathing.
Slow and controlled movement.
Reverse it forward.
Open.
Small circle.
Two more.
Last one.
Quadriceps stretch.
Tuck the bones.
Back straight.
Release.
Hamstring stretch.
Chest down.
And inhale.
And exhale.
Take it to the calf stretch.
Chest is forward.
Press that heel down.
Breathe.
And exhale.
Take it forward.
And back down.
Exhale.
Good.
Each of the following routines begins with an explanation of the kickboxing moves and combinations you'll be using.
Be sure to follow along closely during these slower instructional segments so you learn the moves correctly before stepping up the pace.
In our first instructional we'll learn the jab, front kick, and the cross.
All the instructional techniques will be done 10 from each side starting left side forward with the jab.
Jab is a lead punch off the forward arm.
Hand extends out.
Palm down.
Remember to breathe as you extend the arm out, bringing the hand back to the face as the elbow comes in.
Extending out.
And in.
Breathing.
Again.
Standing tall.
Chest in.
Last one.
Good.
Now right side forward.
Again, extending the palm out.
The fist faces towards the floor.
The jab should be shoulder level.
Keeping the elbow in at the side.
Hand comes back to the face each time.
Stomach is in.
Remember to breathe.
Pull the elbow back in.
Extending out.
And back.
Extending out.
And back.
A few more.
Exhale.
And inhale back.
And last time.
Good.
Left side forward.
Now we're going to do our first kick, the front kick.
The knee comes up bent.
Extending with the toe pointed.
And back to the floor.
The motion is up, out, in, and down.
Exhale as you extend the foot out.
Standing tall.
The stationary leg is straight.
For support and balance.
Again, breathing.
Up, out, in, and down.
Stomach in.
Chest is high.
Last one on this side.
Good.
Right side forward.
Using the rear left leg.
Knee comes up, out, in, and down.
Breathing too.
Always exhale on a full extension.
Pointing the toe.
You will be hitting with the laces or the top of the foot.
Standing tall and breathing.
Up, out, in, and down.
Last two.
And one more.
Now we're going to start with the cross.
Left side forward.
The cross is a punch off the rear arm.
The hand extends out.
Palm facing downward towards the ground and comes back to the face.
Extending out, twisting the right rear heel.
And back to the face.
Exhaling as you extend.
And inhale back.
Remember to twist that heel out with the hip as you extend the palm down.
Breathing.
The opposite hand stays at the face.
Elbows into the side tight.
Exhale out.
And inhale back.
Breathing.
And just a couple more.
Extend out.
Standing tall.
Remember to twist that heel.
Good.
Right side.
Again, palm out.
The shoulder extends all the way forward.
A left heel twist.
The hip also will move forward with the palm.
Breathing.
Standing tall.
This punch comes directly out from the shoulder and will stay shoulder up.
Again.
And last time.
Good. Now we're going to start with our first routine.
Left side forward with a jab cross.
The left right.
Jab cross.
The left right.
One, two, count.
One, two.
Good.
Breathing.
Let's go right side now.
Right left.
One, two, count.
Breathing.
Jab cross.
A couple more.
Good.
Let's start with the front kick now.
Left side forward.
Up out in and down.
Point the toe.
Exhale it.
Waist level.
A couple more.
And we're going to change to right side.
Exhale on the kick.
Point the toe.
Breathing.
Good.
Stay with me.
Let's do just a few more.
Good job.
Deep breath in.
And exhale.
In this next routine, we'll add a step to the jab, learn the roundhouse kick, and do
our three punch kick combinations.
Left side forward.
We're going to step with our jab.
Step and back.
As we extend the arm, we're stepping forward.
Calm down.
Breathe.
Small step.
Opposite hand stays at the face.
Again.
On each side, on every technique.
Small step.
Again, exhaling as you extend the arm.
Right side forward.
Step and jab.
And reset.
Again.
Step and jab.
Reset.
Remember to stand tall.
Extend that hand out.
Calm down.
Shoulder level.
One more.
Good.
Left side forward.
We're going to start with the first step of our roundhouse.
The knee comes up bent, pivoting on the stationary leg.
And resetting.
As we lift the knee, we slide the left stationary heel.
Hands stay up.
Elbows in.
Again, exhaling as the knee comes up.
And reset.
A few more.
Remember to keep that stationary leg straight.
Straight.
Locked for balance.
One more.
Right side forward.
Good.
Bring that puff knee up bent.
And reset.
Pivoting always on that right leg.
Breathing.
Hands up.
Elbows in.
A couple more.
Last time.
Good.
Now, jab, jab, cross is our next combination.
Step, step, twist.
Resetting.
Breathing.
Stand tall.
Left, left, right.
One, one, two is the count.
Standing tall.
Exhale on that cross.
Hand comes back to the face each time.
Remember to twist that rear heel.
And one more.
Right side, right, right, left.
Step, step, twist.
Extend that palm out all the way down.
Twisting the rear heel.
And breathing.
The count is one, one, two.
Step, step, twist.
Again.
Right, right, left.
A couple more.
And last time.
Good. Now we're going to extend on our roundhouse.
Left side forward.
The knee comes up, extending the foot out, pointing the toe.
And resetting.
Up out, in and down.
Remember to breathe.
Point the toe.
We're hitting with the laces.
And again.
Good job.
Keep it going.
Inhale as you reset.
Pull the foot back in and down to the rear before you place it to the floor.
And exhale.
Last one.
Right side forward.
Up out, in and down.
Resetting.
Not necessary to kick head height.
Whatever is most comfortable for you.
Waist level's okay.
Up out, in and down.
Remember to pivot.
Elbows in, hands at the face.
Stationary supporting leg is straight for balance.
And one more.
Good job.
Now left side forward.
We're going to start our first combination of punching and kicking together.
It's a jab cross roundhouse.
Left right punch.
Rear roundhouse.
Again.
Left right round.
Same punching combination with a jab cross.
Adding the rear roundhouse.
Breathing.
Extending out all the way on the arms and the legs.
Breathing.
Elbows stay in.
So one, two, three count.
One, two, three.
Remember to pull that foot into the rear after you extend.
Again.
Right side forward.
Right left rear round.
Jab cross roundhouse.
Again, breathing.
Standing tall.
Remember it's really important to pivot every time.
And breathe.
Again.
Keep it moving.
One, two, three count.
Stand tall.
Hands up at the face.
Elbows stay in.
Last time.
Good.
Now left side forward.
We're going to do a jab front kick roundhouse.
Left jab.
Hand comes back to the face.
Right front kick.
Foot comes down in front.
Left roundhouse.
And resetting.
Left, right, left.
Again, breathing.
Left, right, left.
Hands up.
Elbows in.
Last time.
Good.
Right side forward.
Now, right, left, right.
Right jab.
Right.
Keep it moving.
Last time.
Good.
Right side forward.
Now right, left, right.
Right jab, left front kick, right round.
Recept, right, left, right.
Breathing standing tall, remember to pivot every time.
Hands up to the face, elbows stay in tight.
You need to slow down and take a breath.
Marching in place would be fine.
Grab a sip of water if you need it.
Keep it moving if you can.
A few more.
Good.
Now, our last sequence is jab lead roundhouse.
Stepping with our jab, rear foot comes in, lead round.
Hands up, elbows in.
Step together, lead round.
Off the front, breathing.
Good.
Step and jab.
Hands stay up to the face, elbows in.
Good.
Reset.
Good.
Remember to point that toe.
Turn your rear foot away from you.
Always breathing.
And last one.
Good job.
Side step together jab.
Again.
Remember, extend that jab hand out, palm down.
Roundhouse leg is pointed, toe up to the ceiling.
Stationary supporting leg is locked.
Breathing.
Stay with me.
Doing a great job.
A couple more.
Last one.
Jab, jab, cross.
One, one, two, beat.
One, one, two.
Step, step, twist.
Good.
Breathing.
Punching shoulder level.
Jab, jab, cross.
Whispering your mind.
One, one, two.
Jab, jab, cross.
Hands back to the face every time.
Jab, jab, cross.
A couple more.
Stay with it.
Now we're going to do the jab, front kick and the roundhouse.
Whispering your mind.
Jab, front kick, round.
Picking at a level that's comfortable for you.
Jab, front kick, round.
Resetting each time.
Jab, front kick, round.
Good.
Breathing throughout the whole routine.
Changing sides.
One, two, three.
Jab, front kick, round.
Make sure you're working at a comfortable pace.
Whispering your mind.
Jab, front kick, round.
Always breathing.
Now, jab, jab, cross.
Jab, jab, cross.
Step, step, twist.
Twist that heel each time on the rear cross.
Breathing.
Change side.
Step, step, twist.
Jab, jab, cross.
Do what you can try and stay with me.
Repeat that pattern.
Jab, jab, cross.
Good.
We're going to get ready to do our jab, cross for your roundhouse.
Jab, cross, round.
So one, two, three, beat.
Say it in your mind.
One, two, three.
Jab, cross, round.
Make sure you keep breathing.
Bringing that knee up bent.
Snap it out.
Take it to a level that's comfortable for you.
And let's switch sides.
Jab, cross, round.
One, two, three, beat.
One, two, three.
Breathing each time.
Resetting.
Point the toe.
Jab, cross, round.
Now, jab, jab, cross.
Jab, jab, cross.
Step, step, twist.
One, one, two.
Do this a couple times now.
Stay on the beat.
Make sure your palms down to the floor.
Hands come back to the face.
Change sides.
Jab, jab, cross.
Step, step, twist.
Breathing.
Always punching.
Eye level, the shoulder level.
Step, step, twist.
Jab, jab, cross.
We're going to get ready to do our jab lead round.
Jab lead round.
Step together, kick.
Step together.
Good.
Jab lead round.
Watch your pivot foot.
Stationary leg.
Turn the toe away.
Step together, kick.
Get that knee up bent.
Snap it out.
Step together, kick.
Change sides.
Jab lead round.
Step together, kick.
Say it in your mind.
Step together, kick while you do it.
It'll help you learn the technique.
Breathing.
Jab lead round.
Good.
Snap that knee out.
Good.
Let's take a deep breath.
Now, beginners, move ahead to the cool down.
If you're intermediate advanced, try to stay with me.
Move along at your own pace.
In this instructional, you'll learn the hook
and add it to the jab and the cross.
We're going to start left side forward with the lead hook.
Arm comes across the chest.
Elbows slightly bent, shoulder level.
Palm faces towards your head.
Exhaling.
As you swing, twisting on the ball of the feet.
Exhale on the swing.
Again, opposite hand stays at the face.
The hook hand is shoulder level.
Swinging across your body.
Remember to pivot or slide on the balls of the feet.
Last one.
Right side forward.
Again, sweeping with the right arm.
Make sure that palm's turned towards the face.
Elbow is bent.
Swinging shoulder level.
Exhale.
Deep breath.
Again.
Heels come slightly off the floor.
Twisting on the balls of the feet.
Last one.
Now, left side forward.
We're going to start a combination,
adding the hook to our jab cross sequence.
Jab cross, hook.
Left right hook.
Remember to twist.
And breathe.
A one, two, three pattern.
One, two, three.
Standing tall.
Breathing.
Having a good time now.
A few more.
Right side forward.
Right left hook.
Again, standing tall.
Swinging chest level.
Right left hook.
Reach way out with that hook arm.
And twist.
One more.
The next routine is called five a side,
starting with the jab front kick roundhouse.
Jab, front kick, round.
Say it in your mind.
One, two, three.
We're going to do five from each side.
Breathing.
Jab, front kick, round.
And change sides.
Repeat the combination in your head.
Jab, front kick, round.
Good.
Burning lots of calories off those thighs and rear.
Breathing.
Jab, front kick, round.
We're going to get ready now and do the jab cross, rear round.
Jab cross, round.
One, two, three, beat.
Breathing.
One, two, three.
Jab cross, round.
Change sides.
Good.
Remember to breathe.
Pivoting.
Snap out that round.
Good.
Resetting.
At your own pace.
Jab cross, round.
Now jab lead roundhouse.
Step together, round.
Jab lead round.
One, one, two, beat.
Say it in your mind.
Helps you focus.
Remember the routine.
Now change sides.
Jab lead round.
Good.
Snap the leg out.
Pivoting.
Stay with me.
You're doing a great job.
Let's get ready to change sides for the jab cross hook combination.
Jab cross hook.
So quick one, two, three.
One, two, three.
Say it in your mind.
Breathing.
One, two, three.
Jab cross hook.
Light and fast.
And change.
Jab cross hook.
Remember to twist that heel on the hook.
Standing tall.
Breathing.
Stay with me.
Hands up.
Jab cross hook.
Deep breath in.
And exhale down.
Let's slow the pace and practice the uppercut.
And put it all together for a four punch combination of jab cross hook uppercut.
We're going to start with the uppercut.
Right hand.
Scooping up.
Fist comes up towards the face.
Remember to twist that right hip.
Good.
Elbow stays close into the body.
Exhaling.
And again.
Breathing.
Few more.
Good.
Right side forward.
Uppercut off the left arm.
Twisting that left hip.
Forward.
Breathing.
Good.
Keep that elbow tight into the body.
And breathe.
This comes about nose level.
Last two.
One more.
Left side forward.
We're going to add that hook into our jab cross hook combination with the uppercut.
Left, right, hook.
Add the up.
Again.
One, two, three, four.
Four counts.
Left, right, hook, up.
Nice and easy.
Always working at your own pace.
You need to slow down.
Or take a march break.
Do so any time.
Right side.
Right, left, hook, up.
Again.
Breathing.
Good job.
Try and stay with me.
Right, left, hook, up.
Remember, twist that hip.
And the heels.
Again.
Right, left, hook, up.
One more.
Good job.
And exhale.
Our next routine is one, two, three.
Jab, front kick, roundhouse.
Stay the same side forward.
Jab, cross, rear round.
And reset.
Jab, lead round.
Now, one, jab, front kick, round.
Two, jab, cross, rear round.
Three, jab, lead round.
So one, two, three.
Count on that one.
One, two, three, a little faster.
And one, one, two.
Jab, front kick, round.
Jab, cross, rear.
And jab, lead.
Get ready to change sides.
Keep breathing.
Last one.
Now, one, jab, front kick, roundhouse.
Two, jab, cross, rear round.
Three, jab, lead round.
One of each.
And one, jab, front kick, round.
Jab, cross, rear.
And jab, lead.
These one, two, threes are great for your coordination.
Keep breathing.
One of each.
And the same side.
Snap that roundhouse out.
Don't forget to pivot.
And stay up at the face.
Good.
Stay with me.
Next combination, the jab, cross, hook, uppercut.
Ten aside.
Jab, cross, hook, up.
One, two, three, four.
Good.
Breathing.
Do ten on this side.
Jab, cross, hook, up.
Remember to twist the hip and the heel.
Each time.
Now, jab, cross, hook, up.
Jab, cross, hook, up.
One, two, three, four.
Aim all the punches eye level.
Breathing.
Palms facing in.
Stay with me.
Jab, cross, hook, up.
Deep breath.
And exhale.
Now, intermediates.
Move on to the cool down.
More advanced.
Stay with me.
Let's go over the hook again.
This time punching with the lead arm.
Then practice the jab, cross, hook, uppercut, hook combination.
Now, we're going to review the hook left side forward.
Arm and shoulder level.
Swinging.
Adding that to our jab, cross, hook, uppercut combination.
Jab, cross, hook, up.
Add the hook.
Good.
At your own pace.
Breathing.
And up.
Two more.
Right side.
Jab, cross, hook, up, hook.
Remember to twist those heels.
And breathe.
Hands back to the face.
Again.
Two more.
Last time.
Good job.
Deep breath in.
Our last routine is one-one.
Jab, front kick, roundhouse.
Change sides.
Jab, front kick, round.
And change again.
Jab, front kick, round.
And change.
Jab, front kick, round.
Good.
Alternating for a 10 count.
And change.
Jab, front kick, round.
Good.
Stay with it.
A one, two, three count.
Breathing.
And change.
One, two, three.
Good.
Stay with it.
One, two, three.
Now, let's go for the jab, cross, rear.
And change.
Jab, cross, rear.
And change.
Jab, cross, rear.
And change again.
Jab, cross, rear.
So, one, two, three.
Count.
One, two, three.
Good.
Pivoting each time.
Breathing.
Alternating.
Jab, cross, rear.
Hands up, elbows in.
Good.
Stay with it.
Jab, cross, rear.
Now, jab, lead, round.
And change.
Jab, lead, round.
And change again.
Jab, lead, round.
Good.
So, one, one, two count.
Breathing.
Alternating each technique.
It's great for the coordination.
We're burning calories.
Stay with it.
Jab, lead, round.
Now, we're going to get ready for a jab, cross, hook, uppercut, hook combination.
Ready.
Jab, cross, hook, up, hook.
One, two, three, four, five.
Breathe.
One, two, three, four, five.
Good.
Stay with it.
Light and fast.
One, two, three, four, five.
Good.
Aiming shoulder or eye level.
Breathe.
Jab, cross, hook, up, hook.
Good.
Stay with me.
Good job.
We're going right into the cool down.
And five, four, three, two, one.
Jab, cross, hook, up, hook.
Good.
Jab, cross, hook, up, hook.
Great.
Jab, cross, hook, up, hook.
Fantastic.
One, two, three, four, five.
Great.
And five, six, seven, eight.
Punch it out.
And reach and pull.
Again, punch and reach.
One more time.
Breathing.
Good job.
Last time.
Punch, punch, pull.
Step together.
Take it open.
Two, three, four, and reverse.
Two, three, four, five.
four and open and close.
Breathing.
Two more sets.
Last time.
Take it down and up.
Lying on the ground.
Keep it across.
Hip.
Two.
Three.
Four.
Side to side.
Three.
Four and circle back.
And forward.
Four hands.
Three.
Two.
One.
Step together.
Step and reach and pull.
Again.
Step together.
And reach and pull.
Two more.
Step.
And reach.
Last step.
Reach.
Step together now.
Circle open.
Two.
Three.
Four.
And back.
Two.
Three.
Four.
And alternate.
Four more.
Four.
Three.
Two.
Last time.
Down and up.
Breathing.
Ready for the mid.
Keep it across.
Three.
Four.
Lateral shift.
Side to side.
Circle back.
Two.
Three.
Four.
Reverse in.
Four.
And back.
Four.
Reverse in.
Two.
Three.
Four.
And take a deep breath.
And exhale.
Half stretch.
Push forward.
Press the heel down.
Chest high.
Breathing.
And exhale.
And change sides.
Press that heel down.
Chest high.
Deep breath in.
And exhale.
Take a deep breath.
And exhale.
And repeat.
And exhale.
And repeat.
And exhale.
Take it on the floor. Bottoms of the feet together, sitting up tall, inner thighs stretch.
Chest high and breathe. And exhale.
Take the right leg out, hamstring stretch, deep breath in.
And exhale round.
And breathe.
And exhale.
Round it up. Cross it over.
Spinal twist, upper body looking behind you.
Sitting tall. Breathing.
And exhale.
Other side, change.
Right leg comes in. Deep breath in.
And exhale.
Breathing.
And exhale.
One more time, deep breath.
And exhale round.
Cross it over.
And spinal twist.
Sit tall, chest high and breathe.
And exhale.
One more time. Deep breath in.
And exhale.
Back to center.
Water step stretch. Take it on the side.
Bend the knee, pressing the hips forward.
Inhale.
And exhale.
One more time, deep breath.
And exhale.
Cross it up slowly, change sides.
Bend the top leg, pressing the hip forward.
Stomach in. Breathing.
And exhale.
Last time, deep breath.
And exhale.
Good. Take it forward.
Sit comfortably. Stretch out the neck.
Let's take the head to the side. Shoulders press away from the ears.
Sitting tall. Breathing.
And exhale, change.
Deep breath.
And exhale.
Take the hands behind the chest.
Stretching out the chest. Sit tall, breathe.
And exhale.
Take it forward, stretching out the back.
Chin comes forward, breathing.
And exhale.
Slowly breath.
Cross the chest, press the shoulder away from the ears.
Stretching out the shoulder.
And exhale.
Take it overhead, tricep stretch.
Chin comes forward. Breathing.
And exhale.
Change sides.
Take it across, press that shoulder down. Breathing.
And exhale.
And overhead tricep stretch.
Last time, deep breath in.
And exhale.
Deep breath in.
And exhale, knees.
Congratulations. You've done a great workout today.
To get the most out of this program, I recommend you do it at least
two to three times a week. Each time you do the workout,
you'll become more confident in the technique
and become stronger and more flexible.
Stick to this workout and I know you'll be amazed at how your body
feels and how you look. This is Stephanie Steele.
Until next time, saying, see you later. Bye-bye.
MUSIC
The time is right Don't ever give up the fight
Kick it up, get it in gear Put it in overdrive
Kick it up, there's nothing to fear It'll make you feel so alive
Kick it up, get it in gear Put it in overdrive
Kick it up, there's nothing to fear It'll make you feel so alive