You
Hello and welcome, it's great to see you we're here to have fun today
We're gonna have a great workout combining lots of great choreography with some toning for the lower body
Key ingredient is to have fun next you have to keep moving no matter what if you have any difficulty
Press pause you always go back and learn it again plus you have all my dancers here to watch
We're gonna have a lot of fun so get ready. We're gonna go you ready
Have a bottle of water handy and drink as often as you need to
Remember to wear supportive yet comfortable shoes, so you can dance in them now
It's best to do this workout on a carpet free surface
However, if you are on carpet make sure you pick up those feet to protect your knees
Exercise at your own pace
You can get into all the moves as much as you want once you learn the steps and remember you can always put the tape
On pause to learn those steps over if you need to stop keep your feet moving and marching place
Keep your workout intensity in check by dancing at a comfortable pace. Don't concentrate so hard that you hold your breath
All right, we're here to have some fun
Easy you're starting with the right foot just follow along we're here to get the heart rate going five six you step right foot
Roll the hip out stay low
stay low cross the foot
Roll the hip out
One more time come on right left right and hit
Good
Now we're gonna step forward right foot four counts we walk right left we stop it here little hip
Little hip take it back back
Walk around yourself right foot
Again walk forward right
Little hip
Take it back
Walk around put them both together
Right left
Roll the hip left right
Again
Yes walking forward four steps walk forward
Little hip
Take it back
Walk around
March it out here we go we're gonna learn a new step
Good job
Next step is called the bus stop
Easy great fine step slow
We take it right behind
Lift left knee
Stay low
Good
We're adding the Charleston
We have right behind left Charleston
Again
And left behind lift the knee
Right Charleston
Again
Left Charleston
Now we're gonna scoot forward here we go we have right together right left together left right box step
Take it back
Right together right
Right box step
Again
Right box step
Take it back
Right together right
Box step
March it out here we go
We're gonna put those two together
From the bus stop Charleston into scooting forward
Five six seven left side
Charleston
Good scooting forward
Right box step
Take it back
Box step
Yeah Charleston
And back
Charleston scooting forward
Here we go
Right box step
March it out
We're gonna put all of them together
From the mambo to the walking forward to the bus stop to the scoot
Here we go
Five six seven mambo
Again
Walking forward right foot
Four steps
Three two one
Take it back
Walk around
Box stop
Again
Scooting forward Charleston
Here we go
Box step
Take it back
The whole thing again from the beginning
Mambo
Good job again
You warm enough?
I hope so we are forward
And one two
And hit
Take it back
Walk around yourselves
Bus stop
Charleston
Get ready scoot forward
Charleston
Right together right
Box step
Take it back
Box step
Shoulders stay here
Shoulders roll
Back lean into it
Good job
Here we go we're gonna warm up the calves
We turn over up
Rest the heel down
Stretching out those calves
Other side
Up
Press the heel down
Up
Other side
Now warming up the hamstrings
We're pressing into the butt
Into the heel
Warming up those hamstrings
Other side
Sit into it
Pull the hips forward as you come up
Pause
Here we go stretch
Tilt the hips forward as you come up
Other side
Lie
Tuck in
Good
In
Second position
We're gonna contract the rib cage
And release
Slowly
Relax the knees
Little bit quicker
Contract
Release
Contract
Good job
Stepping out with the right leg
Left leg
Pressing that elbow back
Feel the stretch
Across the body
Other side
Up
And behind
Good job pull across the body
And release
Walking
Good job you guys ready to dance?
Alright it's cardio dance
Now you're gonna learn all the steps in 3 different segments
Then we'll put them together in one dance routine at the end
Now listen for the music
It starts out very slowly as you're learning
And then gradually picks up the pace
Watch the insert box
On the lower part of your television
Because you can follow along with me learning the steps slowly
Don't worry you're gonna get it
Let's go
And we're starting with the strut
Slowly with the music
One
Two, three, four
Lean forward, transfer the weight
Transfer the weight, lead with the heel
Fall change, heel
Fall change, slow hip
Fast hip, fast hip
And strut
One, two, three, four
Lean forward and back
Heel drag, ball change
Heel, slow hip
Roll and fast
Again and strut
Two, three, four
Forward and back
Lead with the heel
Ball change, heel
Ball change, slow hip
And fast, a little faster
Two, three, four
Hip
Heel, ball change, heel
Slow hip roll
A little faster, let's go
Forward
Heel, ball change
Heel, slow hip
Come on tempo, let's go
And front
Back
Slow hip roll
Again
Forward and back
Heel
March it out
Getting ready to learn the second step
It's called the military groove
Tapping forward and back
Right foot
Tap, tap, step, pull it in
Tap right, tap back
Step, pull it in
Groove up, down, slide
Lock the knees out
Open them up, open those knees
Out, up and back
And up, pull it in
Up, back, up, pull it in
Groove up, groove down
Slide, open the knees
Groove up, down, slide
Open the knees again
Up, back, up, pull it together
Tap right, tap left
Pull it together
Up, down, circle
Lock the knees out
Up, down, up and up
A little faster
You're getting it aren't you
Up, down
Open those knees, come on
Move it out, a little faster
Tap, tap, up, tap
Here we go John
Up, here we go
Tempo
Good, pull it up
You're working it out
Now come on
I'm making myself work
Up
Good job
Up, down
March it out
You got it now
We're going to take both those steps together
From the stretch of the military
Here we go
Five, stretch it out
And throw
Pull it, pull it
Hip roll
Again, stretch
Forward and back
Pull it back
Military go
Forward and back
Move up
Slide open those knees
Again
Here we go, move up
Open
March it out
You learned the first step
Good job
Thank you
On to section number two
Now keep your feet moving
You should be very warm by now
We're going to add the next two steps
Pay attention to the footwork
You can worry about the style later
And remember to keep looking at that lower box
As you're learning these steps
Step
Here we go, section two, toe tap
Get out of my way, here we have
Tap, tap, get out of my way
Tap, run, run, lift
You know this step we did at the beginning
Right box step
This is what we do though, we run it back
Back, back, back, tap left
Run, run, lift the knee
Tap
Run, run, lift the knee
Chasse forward
Left box step, heel
Run, run, run, tap right
Get out of my way
Cause I'm coming
Run, run, lift
Chasse
Cross, heel, back, back, back
Tap, tap
Run, run, lift
Tap, tap, run, run, lift
Chasse
Left box, here we go, come on
Back, get out of my way
Here we come
Right box
Chasse
Here we go
Come on
Run, get out of my way
And five
Marge it out, good job
We already learned the first step
We'll come on to the second one
Twist and pop, here we go
We have pop, pop, twist
Pop, pop, twist
Backside front step
Right kick it out
Left kick it out
Right punch up, punch out
Punch away
Pop, pop, twist
Backside front cross
Right kick it out
Left kick it out
Right lift the hip, punch it down
Twist, hop, twist, twist, hop
Twist, twist, hop
Backside front cross
Kick left
Come on, throw it out there
Up, here we go
Backside front
Lift it up
Down
Up
Punch it out
Come on, lift the hip
Up
Yeah
Lift the hip
Watch it out
You learned it
We're going to tie the two together
Tap, tap, get out of my way
To the twist, twist, hop
Here we go
Run, run, lift
Get out of my way
Get
Twist, twist, hop, let's go
Backside front
Repeat
Backside front
Out
Punch it out
Ready to take from the top
From the strut, all the way through
Here we go
Throw
Here we go, pull it back
Back, hip roll
Again
Come on
Roll change
Military groove, let's go
Start
Groove up
Come on
Here we go
Get out of my way
Here we come
Left tap
Twist, twist, hop, let's go
Backside front
Uh-oh
Yeah
You did it
Are you ready to go on to section number three?
We're almost there
Two more steps to go
And if you watched the insert on the lower part of your TV screen
You could follow along right behind me
Going on to section three
We're going to do two steps forward, two steps back
Here we go
We step it right
Left, right, clap it out
Drop it forward
And up, we twist to the side
Lunge, backside front
Party up
Take it down again
Two steps forward
Back step, right foot behind
And up, we twist
Twist, lunge
Pot of beret
And hip, hip, down again
Two steps forward
Left, right, clap it out
Clap back
Left, right, clap it out
And twist, lunge, backside front
And up
And down again
Two steps forward
Right foot behind
Twist, lunge
Backside front
Lift it up
And down again
Lean it back
Twist it up
Backside front
And up
Here we go
And up
Again
Two steps back
March it out
Great job
We're getting ready to do the grapevine
With a little bit of
Punching it out, let's go
Kick right foot, kick
Backside front, side back
Elbow to the knee, double it up now
Turn it out, turn it in
Step, hip
Twist
Around, yeah
Hip, backside front
Move those hips, single knee, single knee
Double knee
Turn it out, turn it in
Step, hip, up, down
Again
Whoa
Elbow to the knee
Double it up
Place it out, place it in
Step, throw the hip
Alright now let's groove
Come on
Backside front, side back
And hip, hip, turn that knee in
Place it out, turn it in
Here we go
Alright let's go
We're picking up the pace
And here's where we start to burn those calories
Because you know what happens
We tie them all together
So pace yourself
Come on
Kick
Whoo
Let's go
Picking up
Pace yourselves
Come on we're burning calories
And having fun
Whoo
Here we go
Now come on
Whoa, twist it
Whoo
Mark it out, write it out
Good job
Tying the two together
Two steps forward, into the grapevine
Let's go, right foot
Two steps forward
Two steps back, twist it up
Have fun
Again
Two steps back
Come on grapevine
Whoo
Come on have fun
Have fun
And mark it out
Good job
You ready to take from the top?
You learned all three sections
Let's strut it out
Let's go strut
Here we go, forward
Pull it back, ball change
Hip roll, hip
Feel that
Military groove
Come on
Groove up
Knees out
Hip
Groove up and down
Come on pace yourself, breathe
Toe tap
Get out of my way
Here we come
Hip
Run and hip
Take it forward
Twist hop
Hip
Backside front
Cross
Hard
Backside front
And cross
Two steps
Two steps forward
Twist up
Whoo
Again
Two steps forward
Get ready to grapevine
Twist in
Double
Come on
Whoo
Yeah
You did it
Oh my god, mark it out
Good job
We're going to try something a little fun here
You ready?
I hope you've been pacing yourself
Because we're ready to put the whole sequence together
At tempo without stopping
We're going to do each move once
String it together so it becomes a routine
Repeat that
And then we'll move on to the cool down
So if you need to take it a little easy
Keep your movements small
Otherwise, now's the time to let it loose
And have some fun
And put some of your own style into it
Let's go
Just follow along, get the heart ready
Come on, push it back
Five, six
Come on, let's go
Yeah
Hip roll
Military
Just one time, dude
Toe touch
Ha ha, we're tricking you
Get your heart rate going
Breathe
Twist, twist, hop
Back side
Two steps forward
Twist up
Have fun
Great fun
Ow
Woo
Good job, mark it out
You did it
Let's try one more time, okay? One more time
One time through
Five, stretch
Military, up
Woo
Knee
Toe tap
Here we come
Twist, twist, hop
Backside run
Ow
Two steps
Forward
Twist it
Woo
Ow
Let's go
Come on, breathe
You did it
Woo
Good job, guys
You did it
We're gonna pull it down
Good job
We're gonna pull it down a little bit
Just have fun
Tap it out, tap it out, pull it
Up
Take it down
Again, up
Walk it forward
Walk forward for four hits
And back
Marking side to side
To the right
Good
Again
Woo
Slow hip roll
Out and out and out
Fast
Yeah, come on, Art
Left
Woo
Here we go, shoulder roll, let's go
Good
And slowly bend over
And flex, hold it there, hold it there
Hold it
And
Slowly over to the other side
And stretch that
Hold it
To the center
Also hold it up
Woo
By now you should be breathing at a regular even pace
We're gonna move on to the lower body toning and stretching segment
We're gonna go into toning now
So we're gonna turn the feet out, toes out
Knees and toes in the same position
We're gonna do plies
This is a great lower body workout
Working the thighs and the butt
You ready? Here we go
Five, six, seven, slowly
Plie
And up
And down
Up, press into those heels
Working the inner thighs
Not the outer
Hold those stomachs in
Stomachs in
Stay lowered and pulse
Small little lifts
Easy pulse
Keep your tailbone pointed down
Again
Push up through your legs
And tighten your butt at the top of the lift
Lifting the right heel
Pulse
Left heel
In twos
In singles
Right and left
And slow
Rotate
Back to center
Now turn left
Keep the front knee over the ankle
We're moving a little quicker now
Here we go in tempo
Tuck everything in
Left heel, rotate
Open, plie
Lifting those heels up high
Tuck everything in
Resist with those arms
Pull those abs in
You're almost through
You're slowly straightening your legs
Plie
Pull it in
Plie, pull it in
Plie, straighten
Plie
Tuck those glutes in
Keep those abs tucked in
Concentrate
Arms overhead
Feeling the resistance as you're pulling down
Don't forget to breathe
Concentrate on finding the center of your body
Hold it
And release
Toes pointed forward
Slowly bringing the feet in
Parallel shoulder width apart
And hit
Lift up and back
Up and out
Sit into it
Together
Left side
Now as you lunge and squat, keep your torso centered
And don't let your body sway forward or back
With any momentum
Good job
Left side, and lift
Other side
Left side, and lift
Keep breathing
Don't forget to breathe
Plie
Alright, we're going to place the hands on the thighs
Keeping the knees bent
And down
And together
And down, together
Press into it
Hips back
In your heels to take the pressure off your knees
You should only feel this in your legs
Now round your spine
To stretch your back
And slowly roll up
We're going to do calf raises
Here we go
Five, six, seven, slowly
Working your calves
Feet are about hip width apart
And parallel
Roll onto the balls of your feet
Without rolling inward or outward
You maintain your balance by holding your abs in
And not arching the back
Back to parallel
Up
Up, turned out
Up
Lifting, holding everything in
Up
Up, back to parallel
Up
And up
How are you feeling?
Is it burning yet?
And plie
And slowly roll
Up
Good job
Right leg back, here we go
And pressing back
Hold that heel down
Hold it
And slowly roll it back
Toe up, hold it down
Hold it down
Now sit back into your heel
Feel the stretch in your hamstring
Don't bounce
And slowly roll it up
And hold
Lift your knee to hip height
Hold under your thigh
And roll it out
Out
Circling those ankles
In
Getting those cricks out
In and release, down
Left arm out
Grab the back of that ankle
Pull knee into knee and hold that stomach in
And slowly release
Left leg up
Knee up, press it back
And down
And slowly roll it back
And slowly rolling back
Hold it there
And on your thigh
And slowly roll up
Left leg
Front breaks, hold it
Shoulders relax
Circling out
In
Reverse
And slowly lower
Right arm out
Grab the back of that ankle, pull the knee into the knee
Hold it
And release, good job
Feet apart
Slowly roll down
Shoulder right
Shoulder forward, we're stretching out that shoulder
Other side, left shoulder
Right
Again, to the left
Last time
Back to center, square off
And feet together
Slowly rolling down
Left leg, drop down
Stretching the achilles
Sit back toward your heel, keep the chest lifted
Fingers forward
Other side
Feel the achilles stretch
All the way down
Extending the left leg
Sitting up tall
Lift your arms up to shoulder height
And now stretch sideways
Lifting your arm overhead
And keeping the other hand
On the floor for support
Keep your hips square
And on the floor
You should feel the stretch on the side of your torso
Turn the torso towards the straight leg
Reaching through
Now lean forward from your hips
Keeping your back straight
You don't have to touch your toes, just go as far as comfortable
Without bouncing
Hold the stretch until you really feel it
And up
Left leg comes to center
And we hold it here
Shoulders down
Rest those elbows on the inside of those legs
Other side
Here we go, extending the right leg
Bending the left leg
Stomach in
Standing tall, sitting tall rather
Here we go
Reach up and over
Again, feeling it through the torso
Both hips stay on the floor
Square off
Torso
Towards the straight leg
Now watch Art right here in the front
How he's holding the stretch right there
It's just as beneficial
Next one
Head stays in line with the spine
And lift it up
Don't forget to breathe
And both feet to center again
All the way extended out
Bend the knee slightly
Over, reaching all the way out
Slightly keep a bend in the knee
Head stays in line with the spine
Stretching out the back
Now slowly try to extend your legs
All the way out
Hold it
Bend your right knee
Flexing that toe
Grab left hand over to the right toe
And rotate, stretching back
Now we're feeling the stretch
Through our calves and also
Through our spine
Notice that the knee is slightly bent
Other side, pointing the right
Bending the left knee
Grabbing the right hand over to the left toe
And rotating back
Hold it
Make sure you're not bouncing
Hold it
And back to the center
Stretch again
And slowly roll up
Knees come in
Hold those shoulders up
To the ears
Exhale blow it out, shake it out
One more time
Inhale
And shake it out
Good job, you did a great job
Give my dancers a hand, we all give you a hand
Remember, keep doing this tape
The more familiar you become with these steps
The more confidence you'll have
And remember, if you keep working out, eating healthy
You're going to be doing great
Have a wonderful day and see you tomorrow
Thanks for watching!