Hi, I'm Brenda Dyecraft, and congratulations on your purchase of your new lateral thigh
trainer system.
You're going to love the way the lateral thigh trainer's unique bi-directional movement helps
you burn fat and tone your entire body all at the same time.
I've designed this workout video with two different routines, the easy stride workout
and the power step workout.
During the first routine, we'll start off nice and easy with fun lower body and oblique
exercises that can help reshape your entire hips, thighs, buns, and waistline.
Then when your legs and lungs are ready, join me for the power step workout, where I lead
you through a whole body fat burning and toning workout to get your heart, legs, and arms
pumping.
And remember, to help boost the intensity of your workout, you can add the optional
upper body power cords, my weighted gloves, and advanced workout video.
As we get ready to get started, make sure you have plenty of room to move your arms
and legs through a full extended range of motion.
Always listen to your body when you're exercising and perform as many exercises as you feel
comfortable doing.
If at any time you feel you need to stop during the workout, just slow down a little bit and
then stop.
And then join us again when you're ready to exercise.
Now let's get started.
What I want to do first is I want to go ahead and warm up your body.
So start marching in place, nice and easy, just little movements like this.
Lifting your knees, moving through the ankles, getting your body a little limbered up, just
marching, just marching.
Nice little movements.
I want to warm up the ankles, the knees, the hips, and the shoulders.
March it in place, good.
March it, march, march.
Great job.
Keep lifting those knees a little higher, a little higher, a little higher.
You got it.
Now swing the arms even more.
Good.
And up, great.
Keep marching, good.
All the way up.
You ready?
Now feet apart, a little wider, a little wider, good, and back to center.
Great job.
Inhale, hands above your head, all the way up, and exhale down.
Inhale up, and exhale down.
Inhale up, and exhale.
Bring your hands all the way up now and hold your hands together.
Hold it up, feel the stretch.
Great job.
Bring your hands to the front, center.
Hold it, keep marching.
You got it.
Bring your hand across your body, hold it there, and the other way.
Bring it over, and back to center, press out, and hands up, and shake it down.
Step and touch.
Step, touch, step, touch, step, touch.
Good.
Eight more, take it eight, seven, six, and five, four, three, keep your feet apart now.
Apart, bring your hands up, up, and down.
Good job.
Bring your hands up, and hold it there again, stretch, and back to center, hold it center.
Bring your hands out, slide your hands down your thighs, and bring it back all the way
down.
Now round it up.
Good.
Back down, nice and flat.
Good.
Warm up the back and the hips.
Great job.
Two more times, bring it down, down, and up, and one more time.
All the way down, and bring it up, nice and slow.
Good.
Around, around, the other way, around, good, hands above your head, inhale up, and exhale
one more time, bring your hands all the way up, and down.
Great job.
Now let's get on the lateral thigh trainer.
What I want you to do is place one foot in the center, make sure the pedal's all the
way down, press it down all the way to the base.
Now as you step up, bring the other foot up.
If at any point you feel like you're on steady on this, you can simply put a high back chair
in front of you, or place this in between the doorway to get started.
It's that simple.
But I'm sure in time you're going to feel real comfortable on these wide pedals.
So as you step up, you see that little bit of stepping motion?
When you apply the pressure here with one leg, the other leg's going to come up, and
then all the way down again.
Got that?
All right.
Now let's press down nice and slow, and up, and down, and up again.
Nice and easy, and up.
Good.
Keep your knees nice and soft, and up.
Good.
Nice and soft.
Don't lock out your knees.
Good.
And down.
Now another thing I don't want you to do is slap hard to the bottom.
You don't want that jarring impact.
This is a non-impact exercise.
Down, and up.
And a great exercise.
Are you starting to feel it in the outer thigh?
When you bring your leg in, you feel it in the inner thigh?
It works, doesn't it?
Good.
Now faster.
And down, and up.
Down, and up.
Press it down, and up.
And down.
Down, and up.
Even faster.
Let's do it.
Press.
You're doing it.
You're getting into it.
Press, and press, and press, and press.
Great job.
Now, let's swing the arms.
Take it easy.
Nice and easy.
Swing it.
Feeling good?
Press.
Starting to get the heart rate up a little bit.
Very fat.
Turing the body.
Push, and push, and push, and push.
Great job.
Eight more.
And down.
Down, and up.
Down, and down.
Down, and up.
Down, again.
Down, and up.
Down, again.
Down, and up.
Keep going.
Press, press, press, whoo!
Press, press.
You're getting it.
Let's go.
Push and push and push and push and push and push.
Now watch close.
We're going to do one, two, three, hold.
One, two, three, hold.
One, two, three, and hold.
One, two, three, hold.
And hold.
One, two, three, hold.
One, two, three, hold it.
Whoo!
When you hold, contract those muscles.
One, two, three, and hold.
And hold.
One, two, three, hold.
Whoo!
This is the lower body workout.
And tell me, your lower body's not feeling it?
I know it is, and so is mine.
Whoo!
One, two, three, hold.
One, two, three, and hold.
One, two, three, hold.
And hold.
Good.
Hold.
Now, how about those obliques?
Want to work them?
So do I.
Just go normal pacing now.
Push.
Just push down.
Push.
And four more.
Four each side.
Three.
Now you see when your leg's coming down?
We're going to slide our hand down our thigh.
Press.
Now you feel it in the outer thigh and the inner thigh.
Press down.
Press.
Good job.
Now, to make it more exaggerated, lift through the elbow.
Lift through the elbow.
Push.
Whoo!
I'm getting my heart rate up.
Are you getting yours up?
Whoo!
Tell me it's not working.
It's working.
It's burning fat.
Getting our heart rates up.
Toning our obliques and our hips and thighs.
Push.
Good.
Eight more.
Eight.
Seven.
And six.
And five.
Four more.
Four.
And three.
Deep reaches.
Two.
And one.
Back to fast paces.
Normal.
Whoo!
Now, I've got some more exercises for your thighs.
Watch this.
Slide both hands down your legs.
Press.
Do the heel.
Press.
Squat exercises.
Whoo!
Good.
Now, we're gonna go back to obliques, okay?
You ready?
Obliques on the side.
And pull.
Pull.
Fast squats.
Here you go.
Fast squats.
Push.
Great job.
Push.
And push.
Good.
Now, and reach.
Reach.
Up.
Back to squats.
Twenty of them.
You can do it.
This is the last part of the lower body exercise.
Five.
Six.
Seven.
And eight.
Nine.
Push it.
Ten.
Eleven.
Twelve.
You're almost there.
Fourteen.
Fifteen.
Whoo!
Seventeen.
Eighteen.
Nineteen.
And twenty.
Whoo!
Great job.
Can't you feel it in your inner thighs and outer thighs?
I know I can.
One line is, you can burn fat and spermatode your lower body all at the same time.
But if you're ready for an upper body workout along with your workout on this, join me.
You do the power step routine.
Well, welcome to my power step workout.
During this workout, I'm going to be using the optional upper body power cords to boost
my heart rate and strengthen my upper body while stepping.
If you don't have the optional cords, call the number on your screen.
However, if it's your first time that you're using your upper body in the workout, I suggest
that you don't use any additional weights or cords until you're familiar with all the
various movements.
Now, are you ready?
Let's shape up our chest, back, biceps, triceps, shoulders, hips, buttocks, inner thighs, outer
thighs, and obliques while we incinerate fat.
Let's go for it.
I want you to step up and down.
Swing your arms nice and comfortably.
Swing.
Good.
Get used to the rhythm.
Get used to the movement.
Inner thigh, outer thigh.
Swinging.
Good.
Step.
Great job.
Bring your hands to the side.
Now, curl up.
Bicep curls.
Curl and down.
Up, down.
Up and down.
Up and up.
Good.
I want you to feel the contraction right there.
Let's make those muscles nice and lean.
Up and down.
And up and down.
All the way up and down.
Good job.
Now, we want to do front delt raises.
Bring your hand up.
Up and down again.
Up and down.
Up.
Bring it up shoulder height.
Up and down.
Four more.
Four.
And three.
And two.
Other side.
Ready?
Go.
Bring it up.
And down.
And up.
And down.
Up.
And down.
Up.
Good.
Nice strong movements.
And up.
And down.
And up.
And down.
Good.
Triceps.
We're going to do kickbacks.
You're going to press back.
Feel it in the outer thigh, right in the arm.
Inner thigh.
You've got it.
All working for you.
Push.
And in.
And push.
Eight more.
Eight.
And seven.
Good.
Nice steady movement.
And five.
Four more.
This is what gets rid of that wiggle underneath the arm.
Come on.
Push harder.
Push.
And push.
Other side.
Press out.
And press.
Good.
Press.
And press.
You've got it.
Press.
And press.
Come on.
Eight more.
And push.
Getting your heart rate up?
That's good.
Toning your body?
That's good, too.
Press.
Four more.
And three.
And two.
Now, upright row.
Bring your hands up.
Up and down.
Nice and controlled motion.
Giving you nice, gorgeous, sexy shoulders.
And up.
And down.
And up.
Down.
Up.
Eight more.
Eight.
And seven.
And eight.
And seven.
And eight.
And seven.
Six.
And five.
And four.
Three.
And two.
And one.
Bring your hands outside.
Now, bring it up.
Up.
And down.
Up.
And down.
Keep stepping.
Come on.
Don't cheat on yourself.
Lift it up and down with your arms.
And press deep and low with the legs.
And up.
Eight more.
Eight.
Seven.
And six.
And seven.
And eight.
And seven.
And eight.
And seven.
And six.
And five.
Four more.
Four.
And three.
And two.
And one.
Bring your arms down.
Guess what?
It's time for resistance if you're ready for it.
Go ahead and pick up your cords or weights.
You ready?
Now step back on your step.
Whoo!
Here we go.
Bicep curls.
Bicep.
Bicep curls.
So we've had our rest of the exercise, but now we're
not just doing the same movements as we just did, but
now with resistance.
Now we're determined.
We're serious.
Let's go ahead and make those muscles nice and lean.
Eight more.
Eight.
Seven.
Six.
And five.
Four.
Three.
And two.
Good, front delt raises.
Bring your arm up.
Up and down.
Up.
And up.
Oh, not just this.
Up and down.
And up.
Up and down.
and not just this.
Uh-oh, come on, pick it up.
You got it.
Up.
Good.
Other arm.
Up and down and up and down.
Lift higher, come on.
Up, four more.
Four and three.
Good job.
Two, one more.
Tricep kickbacks.
Press and press.
Don't lock out your elbows.
Good, keep it slightly bent.
Good.
Press, press and press.
Great job.
Eight more, come on.
Push and push.
Keep stepping.
Come on, bring those legs up and down.
Four more.
Four and three.
Two more.
And one, other side.
Let's go.
Push and push.
All the way out, all the way out.
Good.
And push.
Woo.
Push.
Can you feel it?
I can.
Ready, eight more.
Eight and seven.
Six and five.
Come on, four more.
You can do it.
Four and three.
Two more.
Press.
Woo.
Upright row.
Take it up and down and up and down.
Work the shoulders.
And up, all the way up.
Woo.
And up.
Feel your heart rate's getting up there even higher?
Good.
We're increasing the intensity of the workout.
We're working our upper body and our lower body
all at the same time.
Four more.
Four.
Three.
And two.
And one, side gel raises.
Lift up.
Up and down.
I know this one really, really works.
Can you feel it?
Push it all the way up.
Woo.
And up.
Last one.
Woo.
Great job.
Set your weights down.
I'll let your cords hit the ground.
We're not finished with the upper body workout though.
I wanna show you some more that you can do.
Woo.
If you have hand weights,
you can go on with them right now if you want to.
But with the cords, I'd rather you not do that right now.
What I want you to do is bring your hands up on the side.
We wanna do chest squeezes.
Ready?
Push.
Squeeze.
In.
Squeeze.
In.
Squeeze.
Woo.
And work the chest.
Squeeze those muscles.
Squeeze.
Come on.
Four.
And three.
And two.
And one.
Hold your hands back.
Press back.
Back.
Press.
This is how you shape a gorgeous back.
Push.
Hands up.
Pull.
Are you stepping?
Come on, deep steps.
Don't cheat yourself.
Come on.
Push.
Now watch.
Box it out.
Punch it out.
Woo.
Little bit of self-defense here as well.
Push.
Hand in.
Push.
Hand in.
Push.
Hand in.
Good.
Faster pace.
Push.
Long.
Push.
You're getting long and lean.
Strong muscles.
Firm muscles.
Burning fat at the same time.
Woo.
That's what the lateral thigh trainer's all about.
Eight.
Seven.
And six.
And five.
Four.
And three.
And two.
And one.
Woo.
Great job.
Just swing your arms.
Shake it out.
Set those weights down.
I don't know if you kept them in your hands, all right?
Woo.
Shake your arms a little.
Excellent job.
Can you feel it?
The tire of the body getting lean.
That's the beauty of this.
Lean muscles.
And that increases your metabolic rate.
So you can even burn more fat.
Ready?
Inhale, deep breath.
Hands above your head.
We're gonna cool your body down a little bit.
All the way up.
Woo.
One more time.
Deep breath.
Inhale and take it down.
Excellent.
Step off from your stepper.
What I want you to do now,
place one foot right up there on the edge.
And I want you to lower your heel.
Feel the stretch.
Feel it, feel it, feel it, feel it.
Lean forward.
Hold it.
Feel the stretch right there through the hamstring.
Excellent.
Right here through the hip.
Great job.
Bring your body up.
And switch.
Bring your other foot in.
Press your heel down.
Now lean forward.
Keep your knees slightly bent.
Hold it right there.
Good.
Feel the stretch of the hamstring and the hip.
Great job.
Woo.
Bring your body up.
Inhale, hands up.
And exhale.
Inhale, hands up.
And exhale.
Hands down, round through the back.
Round through the back.
Oh, it feels so good to stretch afterwards.
And bring your body down.
And all the way up again.
Woo.
Exhale, hands above your head.
Hold it there.
Press.
Stretch.
We worked the obliques.
Now let's stretch them.
Good.
The other way.
Reach.
Good.
Back to center and up.
Woo.
Hands outside.
Reach across your body.
Lower your shoulder.
Hold it right there.
Stretch to the shoulder and upper back.
Other side.
Bring your arm around.
Lower the shoulder.
Hold it there.
Excellent.
Bring both hands to the front.
Press.
Hands up.
Now let's stretch to the tricep.
Right like this.
Keep your hand close to your neck.
Hands up.
Woo.
The other way.
Pull it down.
Hold it.
And all the way up.
Woo.
And down.
Good job.
Bring your legs out.
Lean.
Oh, feel it in the inner thigh.
You worked it hard.
You deserve this great stretch.
The other way.
Hold it.
Good.
And bring it to center.
Roll your body up.
Woo.
And hands above your head.
Bring your hands down.
Woo hoo.
Way to go.
You did it.
You have just completed the power step workout.
It's a great way to help you get your entire body in shape
and get the body you've always dreamed of.
Thanks for letting me be your personal trainer.
You know, the good news is research has shown
that exercising in your target heart zone
three to four times a week can help make your heart stronger,
your body leaner, and help you gain lean muscle mass,
even as you age.
So until next time, drink plenty of water
and cut down on the simple carbs.
See you in a day or two.
And thanks again.
Woo.
["Dance of the Sugar Plum Fairy"]