Hi, I'm Denise Austin and welcome to your Sizzler workout.
It's a fat burning workout.
We start with a fun warm up, go into interval training.
And let me explain what interval training is all about.
What we do is three and a half minutes of aerobic workout and it goes right into one
and a half minutes of body sculpting.
You will love it.
We'll do it for 25 minutes.
Then we'll do some leg exercises and of course the abs and finish it off with a beautiful
cool down.
Remember to see results.
You've got to eat right and you've got to exercise with me three to four times a week.
That will be best.
If you can do it on a regular basis, you will see results in about six weeks.
Now this is a very challenging workout so just do the best you can.
Let me tell you what you'll need for your workout.
Start off with a good pair of shoes.
That's important.
Get a pair of weights.
I use five pounds in the workout but you could start with one pound or bring it up to three
pounds.
Whatever you feel most comfortable and you could always progress.
That's the beauty about this workout.
You get an aerobic workout combined with strength training and finish it off with flexibility.
You've got everything.
You've got to eat well and drink lots of water.
Okay, are you ready to start?
Let's go sizzle away at the beach.
Are you ready?
Let's go.
Work it out.
That's it.
Beginning with a good warm up then we're going to go right into our aerobic workout and tone
those muscles.
Let me introduce you to our workout partners.
This is Kelly and this is Jeff and we're ready to work you out.
Let's go.
And out.
Good take a nice deep breath.
That's it.
Inhale through the nose and exhale out the mouth.
Smile.
We're going to burn fat.
You're going to look so great.
Lean and strong and healthy and happy.
That's right.
Inhale and exhale.
Real deep.
Inhale the energy in and exhale the stress away.
Inhale and exhale.
Ready, stop, touch.
Good.
Use your legs.
That's it.
You're going to burn your body quicker.
That's it.
Great.
Energize yourself.
Boost that metabolism right now.
Good.
Stomach in.
Your back is straight.
Think strong.
That's it.
You're doing great.
Do the best that you can.
This workout's for you.
So make the most of it.
Let's go to the side.
Side, side, side, side.
Work those shoulders.
That's it.
Real good full range of motion.
That's it.
Smooth, real fluid now.
Really feel the body work.
Stretch.
No more tension in the shoulders.
That's it.
Good.
You're looking great.
Last set.
Good.
Now single it out.
Ready, singles.
Good.
Stretch it all the way.
Open up the chest.
That's it.
Stomach in now.
You can do it.
I know you can.
Feel as though I'm your personal trainer right there in the privacy of your own home.
Isn't that great?
Good.
Hands right here at the hips now.
Good.
That's it.
Do the best that you can now.
Ready?
Use the arms.
Bicep curl.
Bicep curl.
Show me those muscles.
Come on.
Visualize your body.
Strong and sexy, healthy.
That's exactly where I want you.
Good.
Move it to the side now.
Good.
Real fluid.
Lift and lower.
Warming up through the ankles, through the legs.
That's it.
Beautiful.
Now hold it right here.
Lift and lower.
Stretching the calf muscles.
That's it.
You're doing great.
Good.
Now, you're doing great.
Two more.
One.
Two.
Now hold it right here.
Clasp your hands behind you.
Stretch it out.
Open it up.
Improve the posture.
It's a beautiful day.
Hip flexor stretch.
Take it down.
Hold it.
The back is straight.
You're feeling it right through here.
That's it.
Now shift your weight back and stretch the hamstrings.
Hold it.
That's it.
Now, you're doing great.
Good.
Now, you're doing great.
Good.
Now, you're doing great.
Good.
Now, you're doing great.
That's it.
Good.
Now, you're doing great.
That's it.
Reach the hamstrings.
Hold.
Let me give you a good little wave.
Hold up through the buttocks.
That's it.
Good.
That's it.
Hold.
Good.
And take it side.
Good.
You're doing great.
I'm proud of you.
That's it.
Horizon.
Come on.
Give it all you got.
Now swing side to side.
Really reach and pull.
Strong bodies.
Come on.
That's it.
Great.
Warm up those ankles.
Beautiful.
Last one.
Hold it.
Down.
Up.
Down.
Up.
Good.
You can do it.
I know you can.
I promise you'll look better.
You'll feel better.
You'll look awesome.
Two more.
Last one.
Now hold it.
Hold it.
Stretch it.
Good stretch.
Shift your weight forward.
Pelvic tilt.
Stretch it up.
Right here.
Keep your abdominals straight.
Good.
That's it.
That's it.
That's it.
Good job.
Keep your abdominal muscles in.
Feel the stretch.
Shift your weight back and stretch it out.
Again, lift the bottom.
Come on.
So we get a nice stretch.
A full range of motion.
Hold that stretch.
Beautiful.
Take it forward.
Round the back.
Lower back.
Up and down.
Up, two, down, two.
Excellent.
Lower back stretch.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Excellent.
Lower back stretch.
Beautiful.
Tighten up the abdominals.
Ready.
Exhale.
That's it.
Pull in that belly button.
Pull it in.
Good.
Retrain it.
Last one.
Roll all the way up.
Release the neck.
That's it.
No more neck tension.
Yes.
Woo.
It feels so good to stretch it out.
Stretch it out.
Okay.
Beautiful.
Take a nice deep breath together.
Are you ready to do some cardiovascular workout, some aerobics, combining it with body sculpting?
We're going to reshape that whole body from head to toe.
You're going to look good.
And you're going to feel great.
That's right.
Inhale and exhale.
Here we go.
Let's begin with a nice, light march.
Good.
March it out.
Good.
Okay.
Are you ready?
We're going to burn that fat.
We're going to sizzle it away.
That's right.
Boost that metabolism.
You're going to lose weight.
I promise.
As long as you do this regularly with me.
Come on.
Do the best that you can.
If any time you feel tired, just walk in place.
That's okay, too.
Good.
Let's begin.
Ready?
Take it side.
Side.
Good.
Your back is straight.
You're thinking good posture.
And you're smiling.
Right?
Okay.
We're going to take it to the side in two.
Okay.
Ready?
Go ahead.
Side two.
Good.
The other side.
Just get into it.
Do the best that you can now.
Come on.
Get down there.
Use your legs.
That's it.
Good.
Down.
That's great.
Now to the side.
And now we're going to go forward.
Change direction.
Good.
Side.
Good.
Take it back.
Great.
Side.
Good.
Forward.
Come on to me.
Yes.
Good.
Take it back.
Add the arms.
Move it.
Good.
Up.
Great.
To the side.
Having fun now.
And side.
Up.
Beautiful.
Side.
That's it.
Tricep toners here.
Side.
Push it.
Push it.
Give it all you've got.
Always.
Everything you have.
You only have one body.
You've got to use it.
Good.
That's it.
Side.
Side.
Good.
Side.
Side.
Take it back.
Now singles here.
Step.
Good.
You got it.
I'm proud of you.
You're doing great.
Let's add the knee.
Here we go.
Knee up.
Knee up.
Good.
Keep the abs real tight here.
Come on.
Belly button in.
That's it.
Retract it in.
So it's flat.
You want that flat down there.
You've got to work it.
Give it all you've got.
Come on.
Good.
Two more.
Here we go.
Ready from the top.
Here we go.
Ready.
Side.
Forward.
That's it.
Ready.
Side.
Woo.
Take it back.
Good.
Take it side.
Beautiful.
Take it forward.
Use your body.
We're going in like a box.
That's it.
Now hold it.
Good.
Get into it.
Woo.
Come on.
Pull that knee in.
Is your tummy tight?
Pull it in.
Here.
Right now.
Right here.
That burns fat.
Yes.
Couple more.
That's it.
Ready.
Go.
Side.
Good.
Push it.
Good.
Side.
Yes.
Tricep toners.
Again.
Push it.
And reach it.
You're doing great.
I'm proud of you.
At tricep.
Hold it right here.
And lift.
Blow it out.
Come on.
Do the best that you can.
I'm proud of you.
Just keep moving.
That's the whole key to aerobic fitness.
That's it.
This is where you burn fat.
Here we go.
Ready.
Go.
Woo.
Good.
That's it.
Side.
Beautiful.
Take it back.
You're doing great.
Hold it.
Hold it.
Hold it.
Okay.
Take a deep breath.
Good.
Now hold it right here.
Good.
Okay.
I want everybody to get their weight.
Keep your head above the heart.
Okay.
Get your weights.
Here we go.
Good.
Good.
Let's begin shoulder presses.
Ready.
Good.
Stay right here.
Get into those heel digs.
Your back is straight.
You're strong.
You're strong.
Ready.
Here we go.
That's it.
Up.
Good.
Down.
That's it.
Slow.
Now let me give you a few tips here.
Keep your back straight.
Keep the abs, abdominals in.
Good.
Make sure you can see those weights in front of you.
Good.
Good.
Good.
Good.
Make sure you can see those weights in front of you.
That's it.
Good.
That's great.
That's it.
You're going to have strong, beautiful arms and shoulders.
Good.
Overhead presses.
Oh, you're strong.
Yes, you are.
You're looking awesome.
And it's great to have strong upper part of the body.
You know why?
It makes your waistline look in.
Skinnier.
Come on.
It's worth it.
Just a couple more.
Last couple.
Come on.
Give it all you've got.
Now little ones.
Here we go.
Up, down, up, down.
Come on, strong arms.
If you have too much weight, go ahead and put them down.
You can even do this without weights.
That's it.
Good.
Good.
Really use your body.
Come on, use those arms.
Your stomach is in.
Your back is not being used.
Just your arms, your shoulders.
Last set.
Good.
Okay, shake it out.
Good.
Just shake it out.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Okay, shake it out.
Good.
Just shake it out.
Beautiful.
Shake it out.
Shoulder rolls.
Strengthen the shoulders.
Okay.
Go ahead and place your weights back down.
Here we go again.
Let's go.
Okay.
Begin marching in place.
Come on.
This one is my favorite one.
So get into it.
You can do it.
Remember, exercise gives you energy.
That's it.
More oxygen flowing.
Let's go.
Come on.
Let's go.
Ready to the side.
Tap.
Tap.
Take it back.
That's it.
Take it forward.
Good, like a mambo.
Good.
Now tap to the other side.
Take it back.
Take it forward.
That's it.
Whoo.
Again.
Side.
Side.
Back.
Back.
Forward.
That's it.
Forward.
Great.
Again.
Side.
Out.
Back.
Good.
Forward.
Great.
Let's add a little arm here now.
Side.
Side.
Take it back.
You got it.
Side.
Beautiful.
You're doing great.
I'm proud of you.
Keep it up.
This is where it counts.
This is where you're going to burn fat.
I promise.
Keep it going again.
Good.
Take it back.
Good.
Mambo step.
Great.
Again.
Side.
Side.
Back.
Way back there.
Forward.
Now we're going to add a little step different.
Here we go.
Side.
And back.
Now on the mambo step.
Step.
Now we're going to turn around.
Turn.
Good.
Side.
Take it back.
You got it.
Again.
Turn.
Here we go.
Turn.
Good.
Side.
You're doing great.
This is where it counts.
You have 110% now.
Good.
That's great.
Take it back.
And forward.
Turn.
Forward.
Turn.
Okay.
Punch.
Punch.
Get down there.
Use your legs.
Use your arms.
That's it.
Great.
You're doing it.
This is where you're going to see those results.
Punch harder.
Good.
Ready.
Side.
Side.
Back.
Back.
Mambo turn.
Here we go.
Again.
Great.
Good.
Side.
Good.
Turn.
Forward.
Turn.
Forward.
Good.
Turn.
Punch it out.
Punch.
Punch.
Good.
Punch it out right here.
That's it.
Give energy.
Get into it.
Boost that metabolism.
That's it.
You're great.
One more time.
To the side.
Side.
Side.
Take it back.
Way back.
Good.
Forward.
Turn.
Good.
Side.
Do the best you can.
If you're tired, just walk in place.
Turn.
Good.
Turn.
Good.
Good.
Okay.
Punch.
Good.
Push it out.
Push.
Push.
Good.
Side.
Side.
Take it back.
Good.
Forward.
Turn.
Mambo.
Again.
Side.
Take it back.
Way back.
And forward.
Mambo.
Hold it.
Lunge.
Lunge.
Just lunge it out.
There you go.
Come on.
Punch it out right here.
Feels on your person tighter.
Training you at home to lose weight.
To get that perfect body.
Firm, toned body.
This is the fastest way you'll see results.
Results is the key.
Last one.
Take it easy.
All right.
Get your weights.
Keep your head above your heart.
Let's begin working those thighs and the biceps.
Ready.
Take it down.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Good.
Down.
Two.
Up.
Two.
Take it down.
Two.
This is our body sculpting.
That's it.
We do three and a half minutes of aerobic activity.
Combining it with one and a half minutes toning for certain body parts that we need.
Arms and legs now.
Come on.
Let me give you a few pointers here.
With your legs, make sure that front knee stays in a 90 degree angle.
Elevator down and elevator up.
Don't lean forward, that's it.
Feel as though your weight is through the back foot.
Good.
Now on the biceps, make sure that your elbows are stuck
into your waistline.
Last one.
Okay, turn to the side.
Now get ready for the other side.
Ready, stomach in.
Here we go, ready, take it down.
Down, two, smile.
We're burning fat still.
We're keeping the heart rate up.
And at the same time, we're targeting the muscles.
That's it.
Now for those of you that feel uncomfortable
going this deep, that's okay.
Just do what you can.
Modify it.
That's it.
You could also do this without weights.
That's okay too.
You're still working those muscles.
I'm proud of you.
Elbows close into your body.
Good.
Last one.
Okay, let's place the weights down.
Ready for aerobics.
All right, my favorite song.
Let's start marching.
March in place, come on, pump it out.
Give it all you've got.
Remember, anytime you feel tired, just walk in place.
It's still aerobic.
Ready, let's step touch.
Good.
Just move those arms.
Move your whole body.
There you go.
You can do it, I know you can.
Do the best that you can.
Give 110%.
Give it all you've got.
Woo!
Come on, you can do it.
I know you can.
That's it.
Let's try a couple of it.
Great, here we go.
Ready?
Couple more.
Great, here we go.
Side, good.
Side.
You can do it.
Aerobic exercise is the way to really gain that endurance.
That stamina.
Do you want more energy?
Then you gotta do this with us.
Come on.
You can do it, I know you can.
It's worth it.
You'll feel great.
You'll have vitality.
Great stamina for the day.
Okay, couple more.
Good, now hold it.
Right here.
Good.
Hold, now step feet.
Good.
That's it.
Now lift your leg behind you.
Work the buns.
Yes, the back of your thighs.
Great, here we go.
Side.
Good.
You got it.
Step, lift.
Great.
You can do it.
Pull, pull.
Come on, get into it.
You got it.
Great, here we go.
Great, fine.
Good.
Step, pull.
Pull, pull.
Great, now knee up.
That's it, heel to the bottom.
Great, two more.
Great, great, fine.
Woo.
That's it.
Step, pull.
Great, give it all you got.
Come on, pull a bit.
Heel, heel.
For that rear end, get a great rear view.
That's it.
Great, fine.
Good.
That's it, step knee lift.
Come on.
Great, pull.
Pull.
Give it all you got.
We're burning fat now.
Woo.
Good.
Now do a little twirl here if you want.
Good.
That's it.
Add a little dance number.
Pull it out.
You're great.
Smile, we're burning fat now.
Okay, great, fine.
And twirl.
Good.
You got it.
Great.
Pull, pull.
Heels at the bottom, come on.
Rear view, great, nice.
Nice.
That's it.
Great, fine.
And twirl.
Good, step knee.
Beautiful.
Harder.
Come on, great leg.
You got it.
Perfect.
Great, fine.
And twirl.
Good.
That's it.
That's it, great.
And pull it up.
Good.
Stay right here.
Okay, everybody, go grab your weights.
Remember, keep your head above the heart.
Get your weights ready for the toning segment.
Work that chest.
Here we go.
Pull.
Good, pull.
That's it, good.
Little squats.
You're doing great.
The chest muscles.
That's it.
Pull.
That's great.
Really feel it.
That's it.
Pull.
Press.
Think about this.
Your back is straight.
Your abs are tight.
Focus on the chest.
Feel your chest.
Come on.
Your upper back too.
Squeeze.
Your shoulder blades behind you together.
Squeeze it.
That's it.
Squeeze.
Stomach in.
Focus on those abs.
Keep it firm.
Good.
Two more, then we go slower.
Last one.
Now go real slow.
Down, two, up.
Pull.
Down, two, up.
Pull, beautiful.
Down.
Good, you're doing great.
Come on.
Get that nice chest.
Make it cleavage.
That's it.
Good.
Upper back and chest.
And pull.
Pull.
Good.
Just small squats.
Sit back on the squat.
Good.
That's it.
You're doing great.
Two more.
Do the best you can.
That's it.
Last set.
Come on, super set.
Here we go.
Good.
That's it.
Two more.
Do it all you got.
Feel that chest working.
Feel the upper back working.
That's great.
Okay, let's put our weights down.
Ready for aerobics.
Just march in place.
Take a nice deep breath.
Inhale.
And exhale.
Again, a good deep breath.
Inhale.
And exhale.
One more.
Inhale.
Great.
And exhale.
Really feel the oxygen coming in.
And stretch out.
Okay.
Just march in place.
Good.
That's it.
Come on, pump it out.
It's aerobic activity now.
Are you ready?
You gotta burn those calories.
Burn fat.
This is our aerobic segment.
So let's get going.
Here we go.
Pony, pony, down, up.
Pony, pony, down, up.
Good.
Pony, pony, down, up.
Great.
Pony, pony, down, up.
You're doing it.
Yes.
Get into it.
Come on.
Give everything you've got here.
That's it.
Good.
That's great.
Side, side, down.
Good.
Side, side, down.
Sit back now.
Come on, really.
Sit back.
Yes.
Woo.
Sit back.
Good.
Couple more.
Down.
Good, last one.
Down.
Run in place.
Just jog it out.
Come on.
Inhale.
Hallelujah.
Good.
Come on.
Keep it going.
Okay.
Take it down.
Good.
Come on.
Jog it out.
Good.
Take it forward.
Here we go.
Up.
Take it back.
Come on.
Good.
Take it forward.
Let me see ya.
Good.
Take it back.
I'm proud of you.
That's it.
Right here.
Shake it out.
Come on.
Work the waistline.
Stomach is in.
Get it all you got.
Come on.
Have a good time.
So much fun.
Exercising.
Lookin' better.
Good.
Woo.
And lift.
Hallelujah.
Let me hear you.
Woo.
Shake it out.
Take it down.
Shake it out.
That's great.
Ready, boogie, boogie.
Ready and pony.
Pony.
Squat.
Again.
Pony.
Pony.
Squat.
Beautiful.
Pony.
Pony.
Squat.
Good.
Pony.
Pony.
Squat.
Good.
Couple more.
Come on.
You can do it.
Woo.
Down.
Run it, boys.
Knees up now.
Come on.
Get the knees up.
This is aerobic activity.
Fastest way you're gonna lose weight.
Interval training.
Aerobics.
Body sculpting.
Inhale.
Exhale.
Good.
Inhale.
Exhale.
Twist it out.
That's great.
Twist it out.
Great.
Woo.
Isn't this fun?
Woo, take it down.
How low can you go?
That's it.
Come on.
Woo.
Okay, take it back up.
Just take it easy now.
Shake it.
Woo.
Okay.
Let's go get our weights now.
Let's begin.
Get your weight.
Keep your head above your heart.
Very important.
Okay.
Ready.
Dig.
Back is straight.
Your aerobic activity is still up there.
You're still burning fat.
You're metabolizing fat.
Good.
That's it.
Take your time.
Up.
Two.
Down.
Two.
We're working on those arms.
Those shoulders.
That's it.
Front raises.
Notice my elbows.
Little out.
That's it.
Good.
I'm proud of you.
Just do the best you can.
We're firming.
We're toning.
And at the same time, we're burning fat.
That's the beauty of this workout.
Get two workouts in one.
Aerobic training, hand toning.
Strengthening that body.
Strong arms.
Shoulders.
That's it.
You're doing great.
I'm really proud of you.
Breathe.
Remember, focus on the abs.
It's in.
Good.
Your arms and shoulders are doing the work here.
And I'm great.
You're feeling it.
Control.
That's it.
Good focus.
Good balance of the back.
Pull in the abs.
That's it.
Couple more.
Come on, feel it.
I know it.
Doing a super set here.
It's worth it.
You'll have sexy arms.
That's it.
Shoulders.
Okay.
Place your weights down.
Keep your head up.
Place it down.
Okay.
This dog will really move.
It's a fun one.
We're on the home stretch now.
So do the best you can.
And remember, at any time that you feel tired,
just march in place or just walk around, okay?
And drink plenty of water.
How are you feeling?
I hope you can say a sentence to me like,
yes, I did it.
I can do it.
That's it.
Okay.
March in place.
Abs are in.
Tight.
Good.
Think about good posture.
Okay.
We're gonna scoot up.
Let's get ready.
Ready and go.
Here we go.
Go.
That's it.
Oh, I love this song.
Woo!
Back and great.
Good.
Use the station tab in your home.
Push those coffee tables away.
This one really moves.
Yeah.
That's it.
Burn those calories.
More muscles you move, the more calories you burn.
That's it.
Good.
And if you don't have too much space,
you do all this right in place.
Okay.
And if you wanna keep it all the way back,
just stay right here.
That's okay.
Just glide up.
That's it.
This is a fun one.
It's a little easier,
but you can make it more challenging.
Really use the body.
Hyometrics.
That's it.
Again.
Dig it.
Good.
Woo!
Down.
You're doing it.
Okay.
We're gonna add a little something different here.
Turn the grapevine.
Grapevine.
Now turn.
Good.
Try it again.
Scoop.
Scoop.
Scoop.
That's it.
Grapevine.
Turn.
Good.
All right.
Good.
All right.
Take it down.
Good.
Turn.
One more, just like that.
Go.
Use the body.
Come on.
That's it.
Grapevine.
Turn.
Now hold it here.
Step.
Good.
Try it again.
That's it.
Step.
Again.
Use your legs.
That's it.
Beautiful legs.
Good.
Okay.
Ready?
Scoop.
Use your body.
Burn those calories.
Grapevine.
Go.
Now step into it.
Step.
That's it.
Good.
Again.
Good.
Go.
Now scoop.
You're doing great.
How are you feeling?
I hope good.
That's it.
Step.
Good.
That's it.
Good.
And scooping.
Good.
And grapevine.
Turn.
Woo, I love that one.
Good.
Step.
Good.
That's it.
Good.
Hold it right here.
Scoop.
Scoop it out.
Scoop it out.
That's it.
Scoop it out.
Good.
Let's go to the side.
Ready?
Two.
Two.
Two.
Good.
Really get into it.
Come on.
You're doing great.
Smile, we're burning fat.
Yes we are.
Go.
Come on.
Scoop.
Give it all you've got.
Come on.
You're doing it.
Isn't it beautiful?
God gave you one body.
You gotta keep it healthy.
That's it.
Okay, march in place.
Now it's time to get our weight.
Keep your head above your heart.
Lean down.
Now we're gonna begin working our triceps.
Turn to the side.
Ready?
Lift.
Press.
Lift.
Press.
Lift.
Press.
This is working the back of those arms.
That's it.
No more flabby arms.
We'll firm it.
We'll tone it.
Lift it.
Muscle works miracles on your metabolism.
That's right.
The more muscles you have, the faster the metabolism.
Zero in to target on those triceps.
Good.
Let me give you a couple factors here to focus on.
Your abdominals are lifted.
Your elbow's up as high as you can.
You're really feeling it in the triceps,
the back of those arms.
That's it.
We got last one.
Perfect.
Take it down.
That's it.
Let's move to the other arm.
Ready? And lift it up and down.
Good.
Bend the back leg if you can.
Good.
That's it.
You're doing great.
You'll have those sexy arms.
That's it.
Visualize yourself in that backless dress.
That's it.
With nice arms.
Or you guys with that tank shirt on.
They'll look awesome.
That's it.
Okay.
Place down your weights right beside you.
And now let's begin our leg workout.
Think about good posture.
Abdominal muscles in.
Here we go.
Ready?
Take it out.
Good.
Take it in.
Out.
Good.
That's it.
You got it.
Working the outer thighs here.
That's it.
Abductors right here.
Good.
Think about keeping your back straight.
Abdominal muscles tight.
The focus is in the lower part of the body.
That's right.
Your back is straight.
You'll feel nice and strong here.
And the legs will do your work for you.
That's exactly where we want to target.
Good.
Last one.
Good.
Now lift up.
Ready to the other leg.
Out.
Down.
Out.
For those of you that need extra balance,
go ahead and get a chair if you like at home.
Or use the wall.
Whatever you've got at home.
Just to balance on.
That's it.
Good.
Now in the squat, just go a little.
Modify it.
Good.
That's it.
Great for the hips, thighs, and buns.
We're zeroing in on those muscles now.
That's it.
We're still keeping the heart rate up,
so we're metabolizing the fat, which is key.
That's it.
Good.
Last one.
Good.
Now bring your leg together.
Let's work the inner thighs.
Ready?
Lift.
Lower.
Lift.
Lower.
Good.
No more jigglies there, right?
We'll firm it right up.
Now it's all in the abs.
You gotta concentrate.
Right here.
Show me the balance.
That's exercising itself.
Standing up there, down that leg.
That's it.
Take a break if you need it.
We always need little rest breaks.
But for those of us that are challenged, do it.
Yeah.
Good.
Still burning calories.
Still burning fat.
That's it.
Good.
Last one.
Gorgeous.
Okay.
The other leg.
Lift.
Lower.
Lift.
Lower.
Again, focus on good posture.
Are your abs in?
Are they really tight?
That's it.
Good.
You're working the inner thighs.
Good.
No more jiddily inner thighs.
You know what I'm talking about?
Yeah.
I know.
Good.
You really feel tall.
Again, you can use a chair for balance.
That's okay too.
You're doing great.
That's it.
Back is straight.
Straight.
Good.
Really feel it.
Use your inner thighs.
Focus on the muscle group.
Last one.
Good.
Okay.
Let's begin with squats.
Go to the side.
Let me see it.
Down, two, and up.
Two, and down.
Two, and up.
Two.
Let me give you a few pointers here.
Make sure you're sitting back.
Very important.
Very important to protect the back and the knees.
Good.
Your back is straight.
Your abs have total control.
Yes.
But make sure the workout's right here.
As you come up, squeeze the buttocks.
Come on.
So we have a nice tight tush.
Yes.
Don't we want that?
Remember, your rear end's the last thing that leaves a room.
You want to look good.
Last impression.
Yes.
This is a great exercise.
One of the most perfect ones if done correctly.
Squeeze, squeeze.
Good.
That's it.
Squeeze, squeeze.
Beautiful.
Again.
Squeeze the buttocks.
Good.
Last one.
Good.
Stand all the way up.
Grab your weights now.
You're more than welcome to double up on this.
Ready?
Lift.
Up and down.
Up, down.
Up, down.
This is great.
Upper back.
Good.
That's it.
Think about your abs.
Are they tight?
Good.
Now I'm doubling up on the weights here.
And Kelly and Jeff are too.
Because that's an upper part of the back
that needs a little more strength.
That's it.
Two more.
Last one.
Good.
Okay.
Switch sides.
Okay.
Ready?
Good.
Pull.
Down.
Pull.
Remember, think strong.
This is great.
No more bra overhang, right?
You don't have to worry about that, Jeff.
But you know where I'm talking about.
That's the upper part of the back.
That's it.
Rear deltoid too.
Really pull it.
I want you strong.
Come on.
You have those beautiful upper backs.
That's it.
Good.
Also it helps to improve your posture.
Very important in life, right?
Shows great confidence.
Good.
Last one.
All right.
Now it's time for your ab workout.
Okay.
Now it's time to work on those abs.
So we all get a rock hard tummy.
Let's begin.
Take a nice deep breath.
Inhale.
And take it back.
Exhale.
Again.
And inhale up.
And exhale.
Abdominal muscles tight.
Good.
Inhale.
And exhale out.
Beautiful.
Lift up.
And take it all the way down now.
All the way.
One vertebrae at a time.
Take your time.
Feel those abs working.
Beautiful.
Okay.
Bend your knees to protect your back.
Relax your body.
Let's begin.
Ready and up.
To and down.
To and up.
To and down.
To.
Here are a few pointers.
Make sure the small of the back
is pressing against the floor.
That's right.
Good.
Exhale.
That's beautiful.
You're doing it.
Really concentrate on deep in those abs.
Deep in there.
Good.
You're doing great.
Really feel it.
Good.
That's it.
Remember, pretend you have like a grapefruit
between your chin and chest.
That's it.
Good.
For those of you that are very strong,
stay up there.
Good.
Never let those shoulders touch down.
Good.
That's it.
You're doing great.
Up.
To.
And down.
To.
A couple more.
Come on.
That's it.
Now hold.
Little presses.
Pulse.
Bring your arms forward.
Reach.
That's it.
Really isometric hold here.
Press the small of the back against the floor.
Vacuum.
Hollow out.
Feel it.
Feel it.
Beautiful.
Relax your neck.
It's all in the abs.
It's take control of your abs right now.
Strong abs equal a strong, healthy back.
Good.
Let's relax.
Good.
Take it down.
Beautiful.
Cross one leg over.
Ready?
We're gonna do twist.
Lift.
To.
And down.
To.
And lift.
Twist.
Good.
That's it.
Working those obliques.
Yes.
Beautiful.
Abs are so important.
Keep strong.
It's the core.
The center of your entire body.
That's it.
Good.
Imagine that nice, trim, slim waistline.
Visual it.
Really make it a picture in your mind.
Achieve it.
Come on.
Lift.
Twist.
Beautiful.
A couple more.
Think about both hips staying flat to the floor.
Last one.
Hold.
Hold.
Twist.
Isometric hold.
Feel it.
It's flat.
It's in.
Good.
Last one.
Okay.
Switch legs.
Switch arms.
Let's go to the other side.
Ready?
Take it up.
To.
And down.
To.
And up.
Twist.
Good.
That's it.
Really feel it.
You're doing great.
I'm proud of you.
You're gonna have that nice, flat stomach.
Remember now, press the small of the back
against that floor.
Very important.
Feel as though the small of the back
is against that mat.
Good.
You're gonna look great.
You're gonna have strong abs.
Take your time.
Good.
Concentrate.
The focal point is right here in the abs.
That's it.
I've had two babies.
I know.
To get that tummy back into shape,
you gotta do these.
But concentrate.
Good.
Last one.
Good.
Now come up and hold it.
Ready?
Isometrical.
Press.
Pulse it.
Pulse it.
Pulse it.
Pulse it.
Pulse it.
You can do it.
You can do it.
Come on.
Couple more.
Pulse it.
Twist.
Twist.
Okay.
Take a breather.
Bring your knees to your chest.
Let's begin reverse.
Ready?
Take it in.
Up.
Reverse.
Good.
And lift.
Two.
Good.
Now really focus on using below the belly button
all the muscles in the lower abs.
That's it.
Good.
The lower end of that rectus abdominis.
That's it.
These are the ones that really count now.
So really focus on this.
Good.
You're doing great.
I'm proud of you.
It's worth it.
That flat tummy.
Come on.
We did the aerobics.
Now we're gonna really target train those abs.
Good.
You're doing it.
Come on.
Tighten it here.
This is what really counts.
We got two more of these.
Then we do double crunches.
Last one.
Good.
Now put it all together.
Ready?
Double crunch.
In.
Good.
Let's do singles.
In.
Release.
In.
Release.
Lift up the rear slightly.
Come on.
Lift it.
Remember.
Exhale.
You're doing great.
Good.
It's worth it.
It's worth it, I promise.
Can you feel it?
Little crunches.
Two more.
Last one.
Hold it up there.
Hold it.
Hold it.
Let's do the electric hold.
Okay.
Bring your knees to your chest.
That's it.
Stretch out your legs.
Elongate the abdominals.
Stretch it out.
Good.
Feel it stretch.
Feel the nice, beautiful stretch through the spine.
That's it.
Good.
Bend your knees.
Good.
And slowly come up.
Ready?
And lift and lower.
Good.
Lift.
Lift.
Little lifts.
Little lifts.
Stay up there.
Come on.
Shoulder blades off the floor.
Shoulder blades.
Get them up.
Get them up.
Get them up.
Good.
That's it.
Come on.
Really work it.
That's good.
Overload the muscle group.
Here we go.
Feel it.
Feel it.
Last one.
Come on.
Okay.
Take a breather.
Inhale.
And exhale.
Good.
And a little now to the side.
Twist your knees slightly to the side.
Good.
Work a little more obliques.
Good.
Hold it up there.
Hold it.
Hold it.
You're doing it.
You're doing great.
Two more.
Good.
To the other side.
Just shift the weight to the other side.
Shift the knees.
Good.
Come on.
Right there.
Feel it.
Feel it work.
Work the sides of the waistline.
Breathe.
Breathe.
Breathe.
That's it.
You're doing it.
It's worth it.
That trim slim waistline.
Last one.
Okay.
Take a breather.
Oh, I'm proud of you.
It's a super set of abs.
Good.
Bring both knees in.
Elevate your feet.
Good.
Hold onto your legs.
And just do little lifts.
Like you're pulling up a rope.
Come on.
Stay up there.
Come on.
For those of you that need to bend your knees,
that's okay if you're not as flexible.
That's okay.
You're still working those abs.
That's it.
Side to side.
Come on.
Pull up on that rope.
Pull up there.
Go to the top.
Come on.
You're winners.
You can do it.
I'm proud of you.
Two more.
One more.
Okay.
Relax.
Good.
Slight pelvic tilts up now.
Ready?
And lift.
And down.
Two.
And pelvic tilt.
Good.
And release.
Good.
Good.
Lift.
Two.
And down.
Two.
Good.
Now concentrate on using the lower abs
and the buttocks, the back of your thighs.
Good.
Okay.
Now just hold it up there.
Isometric hold.
Squeeze the buttocks.
Tighten up those tushies.
That's it.
Beautiful.
Okay.
Let's bring one leg up and begin our cool down.
Hold onto the back of your leg.
Feel that wonderful stretch in the back of your thighs.
That's it.
This is working the hamstrings.
Let's rotate that ankle.
Oh, the hard part's over.
This is it.
The best part of all.
You finished a complete workout.
You did the aerobics.
You did toning.
And now stretching for flexibility.
All three major components for a well-rounded routine.
Good.
And now slowly bring the leg to the side in this position.
Reach through and stretch through the buttocks
and the hamstrings.
Such a great stretch.
This is one of my favorite stretches.
Can you feel it back there?
Feels so good.
Okay, release.
Let's bring up the other leg straight up if you can.
Hold onto the leg for extra support of your back.
And just relax.
Ease into the stretch.
That's it.
Now it's time to soothe, release tension.
It's a great stretch,
especially if you get lower back tension.
Keeping your hamstrings nice and flexible
is key to helping your back.
One of the factors.
Rotate the ankle.
Oh, after a hard workout, you did it.
You should be so proud of yourself.
You achieved that workout.
An accomplishment.
You overcame procrastination
and you did something good for your body.
Positive.
Okay, bend the leg.
Bring your knees in.
Reach through.
A wonderful stretch.
I love this stretch.
Oh.
Hold it.
Good.
Deep breath and ease into the stretch.
Remember, you should never feel pain.
Just bring it to a nice feeling where you feel it
and then take it your time.
Release the tension.
Bring your knees to your chest.
Slowly rock yourself up if you can.
And let me see that smiling face.
Step nice.
Inhale.
And exhale.
Beautiful.
And inhale deeply.
Inhale.
You're doing so great.
I'm so proud of you.
Step nice and tall.
Think good posture.
Inhale.
And exhale.
Beautiful.
Stretch your leg out to the side.
Bend one leg in and just release.
Just take your time now.
Ease into the stretch.
Simple.
Good.
And switch legs.
Lift up and over.
That's it.
So nice.
You did it.
You're gonna have a great day now.
It's a wonderful feeling of self accomplishment.
And you know you did something good for yourself.
That's the key, right?
You'll have a wonderful, wonderful day.
You'll have energy.
Lift up nice and tall in a nice sitting position.
And lean your body weight slightly forward.
That's it.
Feel that stretch.
It feels so good.
You'll feel it in the buttocks.
Inhale up.
And exhale down.
That's it.
Nice deep breath.
Inhale.
And exhale.
And now let's reduce the tension in your neck.
Just reduce by stretching.
Elongate the arm.
That's it.
The hard part's over.
And stretch to the other side.
Good.
You did it.
That's it.
Remember, you need time for yourself
to feel good, rejuvenate yourself.
And stretch the arms.
Shoulders.
Sit up tall.
Keep in that tummy.
And the other side.
So you're stretching across.
Feels good.
That's it.
And a little tricep stretch.
Give yourself a pat on the back for doing so well.
And a pat on the back, cause you did great.
And inhale up.
Deep breath.
And exhale out.
Good.
Deep breath again.
Inhale.
And exhale.
And give yourself a big hand.
You did great.
Good job.
Thank you.
Thank you.