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MUSIC
You really can do it!
Brenda Dyckrath, U.S. Aerobics Champion.
Anyone can exercise to feel healthier and have more energy.
Remember, it's all in your attitude.
You can make your body work for you.
Certified Educator for the Aerobic and Fitness Association
of America.
You don't have to build your muscles to be in great shape.
Building a healthy heart, controlling your weight,
and feeling good about yourself are so much more important.
Now, fitness made fun and easy for you.
Occasionally, we all need motivation to get started
and keep up with an exercise program.
That's what I'm here for.
So let's work together towards better health and fitness.
Hi, I'm Brenda Dyckrath.
Just by putting in this tape and getting ready to exercise
with us, you're already one step closer
to reaching your fitness goals.
And I'm excited to be a part of your fitness program.
People exercise for different reasons.
To lose weight, to firm up, to feel energetic and more capable
of coping with everyday stress.
All of these are very good reasons for starting
and sticking to a fitness program.
Because I've competed for aerobic titles and awards
and have chosen exercise as a profession,
it has become necessary to train my muscles
with advanced technology to develop a competitive edge.
That kind of advanced conditioning
is not going to be a part of this program.
This is my Low Impact Workout, designed
to improve health and fitness for beginners of all ages.
If a particular movement in the workout seems too strenuous,
don't be afraid to modify it and work at your own pace
for a while.
You'll be able to join us in that movement
sooner than you can imagine.
On the other hand, if this workout doesn't
seem strenuous enough, you can work a little harder
by adding wrist and ankle weights
during the aerobic section and heavier weights
during the body shaping segment.
Remember, the goal is to exercise regularly
and challenge yourself, but not to the point of being in pain
or feeling discouraged.
If it's been a while since you've exercised,
please take the next few moments to go over
some very important guidelines.
First, always check with your doctor
before this or any other exercise program.
For best results, follow this routine three times a week,
giving yourself at least a 36-hour rest in between.
Find time for exercising that best fits
into your personal fitness schedule
so you won't be tempted to skip a few days
because you're too busy.
Locate a space big enough to work in.
An area 15 by 15 will do just fine.
It's important to wear clothing that will allow you
to move freely and comfortably and to wear shoes
that provide firm but flexible support.
Don't eat for at least one hour before your workout,
and be sure to drink plenty of water
before and after exercising.
And here's a beauty tip.
Give your face a good cleansing before your workout.
This will allow your pores to have a chance to breathe.
Before starting, gather what you'll need, a mat, a towel,
water, and weights if you plan on using them.
A body ball and ankle weights aren't necessary
for beginners, however, you definitely will notice
a greater improvement in your arms, buttocks, and thighs
in a shorter period of time if you work out
with wrist and ankle weights.
These weights, along with some of the other products
that we're using, can be purchased
through Home Shopping Club mail order.
You'll find details in the product insert
included with this tape.
Our workout will include a four minute warmup,
20 minutes of calorie burning,
energizing low impact aerobics, exercises to tone
and firm the upper and lower body,
and a five minute cool down.
During the program, I'll remind you to check your heart rate
by locating your pulse on the wrist or the right side
of your neck like this.
When I say go, I want you to count the number of beats
until I say stop.
Multiply that number by 10 to establish your heart rate.
Then check this chart for your age and target range.
If you're below it, you can push a little harder.
Above it, slow down a little.
If at any time you feel pain, faintness, or dizziness,
stop and call your doctor.
Before we get started, I'd like to show you
a few of the movements we'll be using
in the aerobics section of this tape,
as well as introduce our workout partners.
They're ages 15 to 65.
We're gonna have fun with these ladies.
I'd like you to meet Debbie Reynolds.
At age 40, Debbie has found that exercising
helps her maintain the stamina she needs
to keep up with her six children.
Ages seven to 17, they are.
Even more important, certain exercises
have helped strengthen her back after surgery.
Debbie, please join me to start demonstrating
some of our moves.
All right, let's take it to a champion stretch.
Hands in the air, up, and good.
Bring it down.
Reach again as high as you can.
Circle down, bring your feet together.
Pull down, press up, and hustle.
Good.
This time with the knee up, and knee up.
March it in place.
Thanks, Debbie.
Next, Lonnie Jones is a 34-year-old mother of two
and is three months pregnant.
She's a firm believer in the importance of exercising
before, during, and after having children.
Of course, all women are different,
so you should always get your doctor's consent
before exercising during pregnancy.
Lonnie, come on over and join us in our next two moves.
Ready, Samourna bike, lift your leg.
Up, good job.
Walk it in place.
Knees as high as you can.
Good, and the other leg.
Beautiful, hands in the air, up and out.
Woo, cha-cha-cha, hands on the waist.
And again, hands in the air.
Good, march it in place.
Let's meet one other very special girl, Francie Harvey.
At age 15, she has been doing aerobics
for almost eight years, and you know what, it's paying off.
She recently won the Award of Excellence
at cheerleading camp and had enough energy left over
to be class president.
Francie, let's show them some of that energy.
Ready, take it in place with a champion chant.
Hands in the air, up, up, swing.
Reach as high as you can, up, and up, down, again.
Reach, up, hands up, up, down, down.
Ready, the big four.
Hands down, chest work, shoulder, tricep, and chest.
Bicep, woo, feet together, and march it in place.
That we're gonna use in the weight section.
But you know what, we've got a very special lady,
and last but not least, Grace Reynolds.
Grace is 65 years old.
She's been married for 50 years to the same man,
I might add, and works over 40 hours a week
and still finds time for her aerobics three times a week,
plus another three days for weight training.
Grace, let's show them your stuff.
You ready, march it in place,
and we're gonna take it to lunges.
Go, lunge, press back, again, push.
Good, grapevine to the right.
Three heel lifts, up, the other side.
Good job, this time we're gonna swing the arms up
nice and thick, up, the other side.
Swing, march it in place, woo.
You know what, with a little bit of practice,
you'll have these moves mastered.
Okay girls, are you ready?
Yes, are you ready?
Come on, let's warm up.
Good, now march it in place and let's warm up that body.
You're ready, hands come above the head, inhale, deep breath.
And exhale, again, deep breath, all the way up.
And exhale, two more times, deep breath.
And take it down.
Again, deep breath, and exhale, step and touch.
Here you go, step and touch, step and touch.
Make it all the way, step and touching.
Good job.
All the way over, make sure your heel comes to the floor.
Toe, heel, and toe, heel.
You got it, woo, good job.
Four more, three more, two more.
Now toe touches out to the side.
And out, you got it.
Now let's bring your shoulder around with it, you ready?
Shoulder comes around, and shoulder, and shoulder.
Good job.
And elbow lifts, lift it.
All the way up as high as you can.
You're looking terrific,
one of the core temperature of the body.
Big circle, up, up, good.
Reach it nice and high, up, good.
Loosen up your shoulders, reach, good.
Up, good, now single hand above the head.
Reach, reach, good, four more, and three, and two.
And feet come together, bring it together.
Hands together now, lift, and lift, and lift.
Perfect, walk it in place, champion stretch.
Pull it up, and up, and take it down.
All the way up and down, press, and lift it up again.
Circle, pull, press down.
Two more, reach, and up, down, pull.
Good job.
And again, reach as high as you can, up, good.
This time stay down there, stay down, you got it?
Good, now lift your back up and down.
You want to make sure the back is definitely warmed up.
And up, four more, four, and three.
Have you got that now?
You're looking great.
And take it all the way up, walk it in place, walk it, good.
Inhale, hands above the head, up, and exhale.
Turn to the side, ready, heel comes back, woo!
And over, up, and the other side.
Turn to the side and press, back, good.
Again, woo, good.
Last one, march it in place.
Ready, one, two, three, foot out, left foot out.
Up, one, two, three, out, and out, one, two, three.
You got it, press out, and out, one, two, three, out,
one, two, three, out, walk it in place, champion chant.
Up, and down, pull down, press, and take it out.
As high as you can, up, down, and up, pull it down.
And good, reach high, all the way up, you got it.
Pull down, and again, reach all the way up, good.
Feet come together, pull down, and march it in place.
Good job, inhale, deep breath, all the way up.
One more time, press your heel to the back,
turn to the side, press back, press, again, good job.
Woo, turn the other way and press back, press, again,
press, again, two more, good.
Take it to center, push it down, stretch up to the back.
Stretch, again, and center, two more, last one.
Take it in place, good job.
Now that we're warmed up, let's burn some calories.
Always keep your abdominals tight, shoulders relaxed,
and head and neck in a straight position, step touch.
Come on, take it to a step touch, step touch, you got it.
Just let yourself go and enjoy the workout.
We've got 20 minutes of calorie burning aerobics.
Ready, hands on the waist, step, step, good.
We're gonna do this eight times, all right, four more,
and three more, two more, now walk it to me, come on,
three counts, you got it, again, all right.
All the way forward, you got it, all right,
all right, step and kick it out, step, step and kick.
As high as you can, it's okay if you kick just a little bit,
but don't worry about it, you can get your legs higher
as you progress, you got it, step touch, right and left.
Step touch, start swinging your arms, step touch,
four more, four, and three, you got it, bring it to me,
bring it to me, come on, three counts, hands crossed,
lift up, good, bring that knee up at the same time, perfect,
perfect, last time, step and kick, try to touch your toes,
come on, how high can you bring it?
Higher, higher, higher, four, and three, and two,
now that you got the arm movement to the feet,
let's go for it, big arms, big and bigger, yeah,
bring it forward, cross your arms by the chest,
hands up, knees up, you got it, whoo, all right,
four more, four, and three, two, and one,
step and kick it out, step, step, whoo, excellent,
excellent, you're doing great, good, eight, seven, six,
five, four, step and kick it, bring it, come on,
all the way across, whoo, good job, four more,
bigger arms, three and high, whoo, two more,
all right, bring it forward, cross your hands,
chest and hands up, knees up, did you get it that time?
I know you can do it, whoo, and up, last time,
step and kick it out, whoo, are you girls getting them
up there, are you getting them up there at home?
I know you can do it, eight, seven, six, and four,
three, step and touch, cross, cross, cross, whoo,
whoo, you got it, bring it forward, cross, knee up,
spirit of all, whoo, again, perfect, last time,
super, step and kick, step, how high can you kick
those legs, you kick them only half the distance today,
you can kick them all the way tomorrow, you got it,
kick it, kick it, whoo, step and touch, step,
step, step, good, four more, whoo, bring it forward,
go, knee up, up, whoo, good job, step in, kick it out,
all the way to the end of the song, can you make it?
Come on, I know you can make it, good job, whoo,
all the way up, super, last, four, three, two,
and one, march it in place, whoo, you're doing super,
good job, now bring your foot up to the side,
four counts, four, three, other side, one, two,
the other side, one, two, the other side, switching,
you're doing great, two counts on this side,
on this side, two, switch, and two, and two again,
good job, single, single, single, single, you got it,
single, and eight, eight, seven, six, five, four, three,
now let's bring the leg out, four counts with a hand,
four, three, the other side, bring it out,
try to keep the elbow nice and high,
two counts, switch, single, whoo, you got it,
four, four, three, other side, push it out there,
two counts, push, and switch, single, out, out,
and four, four, three, no problem, come on, you got it,
and three, two, the other side, and switch, and single,
you got it, and march it in place, bring your knees up,
as high as you can, good job, let's take it to a grapevine,
ready, go, grapevine, the other way, whoo, grapevine,
again, grapevine, you got it, now we're gonna do the grapevine
with the two toe touches, two times out, over, you got it,
can you bring your hand out with it, come on,
bring your hand out with it, push, and push,
all the way out, push, reach out, over, good, and out, whoo,
hands up in between, up, and out, you got it,
all the way over, move your body,
come on, make your body work for you, and out, you got it,
yay, march it in place, march, and we're gonna add
these two movements together, you ready,
bring your leg out for four with a hand,
four, three, other side, four, three, two counts,
and switch, and single, single, single,
grapevine hands on the waist, two toe touches, and over,
you got it, whoo, bring it over now, hand comes out,
hands up in between, raise them up there,
come on, move that body, push, push, up, whoo, hand up,
good, one more time, each way, you got it, and over,
ready, march it in place, march it in place,
you girls doing good, are you doing all right,
good job, try four to the right, four, three, other side,
four, three, two on the side, two, and switch, single,
all right, moving to the right, hands up,
grapevine, and over, hand up, perfect, whoo, bring it up,
all right, and over, super, one more time to the side,
over, whoo, hand over, you got it, march it in place,
march it, march it, march it, march it, four, five, six,
leg out to the side, hands for four, one, two, switch,
four, three, two, bring it out there, switch,
and single, single, single, bring it to the right,
hands up, whoo, and out, and out, go, out, beautiful,
and out, and last time, and out, march it in place, whoo,
one more song before we check the heart rate, you got it,
turn it to the side, we're gonna lift the leg for eight lifts,
hands on the waist, ready, go, one, two, three, four,
five, six, other side, lift, as high as you can,
five, six, leg for four, lift, four, three, and switch,
four, three, four again, lift it, whoo, and switch, good,
move your body now, pull it, pull it, switch, whoo,
ready for two, switch, have you got it, you know how they
do that when working out, you know how it feels, lift,
and lift, whoo, all right, back to four, four, I just wanted
to see if you could do two, and switch, whoo, good,
four again, bring it up there, and last time, beautiful,
beautiful, lift it, four counts, now walk in place for eight,
go, one, two, three, four, lift for four, one, two,
walk in place, lift it up, good, lift your leg, up, beautiful,
this is a summer bike ride, and lift it for four, three,
walk it in place, next time we're gonna add some arms,
lift your leg, four, three, hands up, up, and out, up,
other side, one, have you got this, hands up and out,
up and out, up and lift it, one, two, hands up and out,
whoo, and lift it, how you doing, all right, hands up and out,
and march it in place, now we're gonna do the cha-cha-cha,
step across, down and cha-cha-cha, whoo, good job,
hands up, whoo, bring it up, as high as you can,
hut, one more, whoo, good job, whoo, march it in place,
we're gonna add these two movements together,
I know you can do it, turn to the side,
one, two, walk in place, hands up and out, whoo, and turn,
lift, lift, good, hands up and out, you're looking great,
one more time, the other side, four, three,
hands up and out, beautiful, beautiful, lift your leg,
two, and up and out, you ready for the cha-cha-cha,
hands on the waist, down, down, down, yes, hands moving,
push it, good, you're looking super, four more,
four, three, two, and march it in place, whoo,
I don't know about you but I'm feeling good,
turn to the side, lift it, four, three, walk in place,
hands up and out, and up, turn it, whoo, two,
up and out, up, ready, cha-cha-cha, down and hands with it,
push, whoo, four more, hut, three more, whoo,
hut, three more, whoo, two more, and last one, march it in place,
march it up, do you feel good, I know you look good,
you look terrific, I want you to find your pulse
because we're going to check your heart rate
and find your pulse, now are you ready,
find your pulse and get ready to count,
have you found it, go, good, now check that total,
against the chart and either exercise a little harder
or go a little easier depending on your heart rate,
all right, let's work that body a little bit more,
step and touch, step and touch, good, you got it,
double to your left, ready, go, double and over,
good, double, over, again, double and over, good job,
ready, back to single, step and touch it,
step, touch, step, touch, step, touch, you got it,
double to the right, double and over, perfect, whoo,
over again, hut, and last time, ready, step and touch,
step, touch, step, touch, I'll show you muscles, come on,
take a double to the left, over, again, over, whoo, over,
over, whoo, over, two more times, hut, again,
singles, hands come up and down, up, down, up, down,
pull, hut, hut, you got it, double, whoo, over, again,
whoo, all the way over, come on, make those steps,
nice and strong, again, single, hands up and down, up,
hut, hut, hut, whoo, march it in place, remember those
movements, because we're gonna add them to the lunge,
are you ready, turn to the side, ready and punch it out,
punch, and punch, whoo, and punch, punch, as far as you can,
you got it, press back, working the back of the arms,
you know that underneath part that drives all of us women
crazy, punch, punch, press, press, punch, press,
and punch, punch, punch, press, again, punch, punch, press,
you got it, march it in place, march it, we're gonna put
the two movements together, are you ready, hands up,
double left, double, over, double, again, over, whoo, you're
looking super, step and touch, hands up and down, up, down,
up, down, all right, take it to a lunge, hands on the waist,
down, down, take it down, you got it, now punch it out,
punch it, punch, punch, and punch, whoo, tricep, push, whoo,
good job, punch, punch, press, press, whoo, all right,
again, and two more, last time, whoo, ready, double to the
left, whoo, whoo, you got it, again, all the way over, good
job, whoo, single, step and touch, hands up, pull, whoo,
ready, lunge, punch it out, punch, punch, all the way out
as far as you can, press back, press, whoo, you're looking
super, super, super, punch, punch, press, press, whoo, and
punch, walk it in place, next time we're gonna only punch,
punch, press, press, hands up, muscles, take it over, double,
whoo, again, up, over, big feet, last time, hands up and down,
single, whoo, punch, punch, press, press, punch, press, punch,
whoo, and press, walk it in place, good job, now let's take
a grapevine to the side, grapevine, over, good, are you
breathing nice and deep, you're looking super, over, and
over, one, two, three, again, whoo, all the way over, good
job, take it, now lift your real heel, up, up, whoo, lift that
leg, up, this is the last aerobic song, I want you to give
it all you've got, over, lift, up, all the way over, whoo, now
lift that leg three times, lift, over, up, yes, lift, whoo,
up, good, lift those arms now, up, over, up, try alternating
the legs, up, over, whoo, over, lift, good, work those biceps,
up, circle as you can, yep, you got it, whoo, now let's try
bigger arms, lift, yeah, lift, whoo, good, good, try a double
circle as you can, yeah, whoo, you got it, whoo, no problem
for you, march it in place, whoo, one more time, champion
can, are you ready, are you sure, march it up, whoo, good job,
we're gonna bring it toe touches to the side, ready, go, up,
whoo, out, all right, the beginning part, hand up, up, clasp,
and up, whoo, again, up, again, all right, bring your hands
on the waist, toe touches up, bring your feet in, all right,
get your hands up and foot down, down, up, up, and up, three,
whoo, hug, again, reach, reach, and up, combine it together,
ready, swing your arms, hug, whoo, and feet together, up,
up, and up, reach, yeah, come on, you're almost in the end,
you're almost there, whoo, hug, whoo, and reach, up, up, as high as you can, whoo, this is the champion chant, remember this, whoo, hug, last two, three, whoo, hug, hug, and last time, whoo, up, up, and up,
up, hands all the way up, whoo, marginately, you're looking super, now it's time to work on firming and toning your upper body, great job.
Lonnie and Francie are going to help us work on firming and toning your upper body muscles.
That's not the same as building muscles like I've done, you'll be working on softly shaping
your muscles. I encourage you to alternate the use of the body ball and tough bell hand
weights during every other workout to obtain the maximum benefit. You ready, hands up, they're
going to be bringing it to the side, they're putting their hands together with the body
ball, I'm going to bring mine together, go in and out, in and out, in, alright, come on,
bring it all the way in, four more, and three, I want you to contract every time, now bring
it down and up, bring it down and up, that body ball doesn't let you cheat, I'm telling
ya, whoo, you should be able to feel it with the body ball and weight, now with the weights
you want to make sure you bring your elbows close together, in and out and in and out
and in and out, ready, four more, four, good, and three, good job, two more, last one, bring
it down and up, now bring your hands up in the air, up and down with the body ball, one
on each side, with these weights, which these have going to be three pounders, we also have
one pounders that you can work with, ready, four more with the body ball on one side,
you've got it, ready, now the other side, lift, lift, lift, working the lats, bring
your elbows together in the back, lift, eight of them, eight of them, you've got it, four,
three, two, now bring your hands together above your head, bring it up, you ready, now
bring them all the way down and back, working your tricep, and lift, tricep, lift, tricep,
tricep, you know that part that hangs underneath your arm, as much as we hate to admit it,
it just hangs there, but this is how you tighten and tone it, four more, and three more, and
two more, bring it all the way up, you know what, I've got another exercise for you for
those, turn it to the side, lifting your elbows as high as you can behind you, ready, press
your weight and body ball back, push back, good, and push, all the way up, and three,
two more, lift, ready, lift your elbows high and back, lift, and back, lift, back, lift,
lift, and lift it, you got it, are you ready, four more, I know by now you're feeling it,
oh I know I am, two more, good job, and bring it back to center, bring it all the way around,
bring it up, and do the biceps, and the other side, go for it, eight, seven, six, that was
enough on those triceps, wasn't it, ow, one more, three, two more, now how about working
these at a higher level, advance, up, bring it around, up, lift, lift, you got it, lift,
lift, lift, four more, four, three, two, bring it down to the center, and down, and up, time
for the shoulder workout, down, down, four more, four, three, bring it all the way up
as high as you can, hands above the head now, ready, lift, up, up, up, four more, four,
three, you're looking super, super, down all the way now, lift it down, and lift, down,
down, you can make it, four more, four, we're almost there, five minutes of a weight workout,
last one, bring it to the waist, take it now, combining the two of them together, down,
chest, shoulder, one more, let's add one more, and chest, good job, take it down, bicep,
and chest, shoulder, good, chest, down, good, press, lift, and out, last one, down, press
out, and up, and out, hold it there now, combine the four together, out, hands up, up, down,
up, and down, chest, bicep, are you feeling it, tricep, and down, chest, and down, good,
all the way up, up, good, last one, all the way down, and press, and up, tricep, down,
and chest, bring your feet together, you're doing super, always remember, work at your
own pace, because if you're contracting, you can do it without weights, with weights, and
with a body ball, you definitely can benefit from weight workout.
Debbie and Grace will now join me for the lower body sculpturing section, Debbie and
I are wearing one pound ankle weights each, now Grace won't be wearing the one pound weights
in this section, and you don't have to when you begin working out, but remember, listen
to your body, and when you're ready, you better get these one pound ankle weights on your
ankles, because you know what, you can tone up so much quicker, in your thighs, and in
your buttocks, when you are wearing these, and exercising with them, now you put these
on very simply, you put it around your ankle, you simply slip the Velcro through, and when
you slip it through, you pull it around, not too tight, but not too loose, that seems pretty
easy, now let's try the workout, let's go for it, alright, elbows are all the way down
on the floor, you wanna make sure your back is nice and flat, as flat as possible, and
your foot has got to be flexed, no cheating, take it all the way up, lift and lower, 8
of them, that seems pretty simple, 3, and 4, 5, 6, and 7, and 8, now listen up, 3 counts,
1, 2, 3, and down, you got it, 1, 2, 3, and down again, 1, 2, 3, and down, one more time,
good job, let's make it 4 more, I can see you're in the mood, head up, 1, 2, 3, and
down, head up, 1, 2, 3, and down, and up, 1, 2, 3, and down, good, hold it there, lift
it for 20, 1, 2, 3, 4, come on for the big 20, 7, and 8, 9, 10, 11, 12, 13, 14, 15,
16, 17, 18, 19, hold it, you made it, set it down, good job, now the other side, ready,
lift your leg, lift and lower, lift, 3, and 4, you got it, 5, and 6, 2 more, 7, 8, lift
for 3, 1, 2, 3, and down, head up, 1, 2, 3, and down and up, 1, 2, 3, down and up, 1,
2, 3, perfect, and up, 1, 2, 3, you got it, up, 1, 2, 3, 2 more times, 1, 2, 3, last
time, this time keep it up there, we're going for the big 20, 1, 2, and 3, 4, come on,
you can do it, you can do it, 8, and 9, 10, 11, 12, 13, 14, 15, 5 more, 17, 18, 19, hold
it, you got it, remember if you did 11 yesterday, I hope you did 12 today, stretch it all the
way back, good job, now let's work the inner thigh, that's enough on the buttocks, bring
your leg in front, ready, and lift your inner thigh, hip is stacked on top of hip, all the
way up, 4, 4 more, 3 more, 2, and 1, bring it up and hold it there, now if you want you
can also be lying down or up, ok, ok, ok, I know you want to count to 20, 1, 2, 3, 4,
5, 6, come on, give it all you got, and 8, 9, 10, 11, 12, 13, 14, 15, 5 more, 17, 18,
19, hold it, set it down, good job, now let's work the outer thigh, ready, flex your foot
and lift it, lift and lower, lift, lift, you know this is where women store that fat, I
don't know we don't want to talk about that but it's so true, come on, up and down, ready,
lift it up there, now hold it, 20 lifts, it's that easy, 1, 2, 3, this is called the 20
big times ok, up, up, lift, lift, lift, ow, all the way up, up, up, you got it, 2 more,
hold it, and set it down, now let's stretch out those legs, put your foot on your knee
and pull it all the way back, stretch, can you feel that, I sure can, hold it, and pull
yourself all the way up, other side, swing it around, take it all the way down, now we're
going to work the inner thigh on the other leg, bring it forward and lift your leg, lift
and lower, lift, lift, lift, 5, nice and easy, 2 more, good, bring it up, hold it, hold it,
you got it, and lift it, lift it, 1, and 2, 3, 4, 5, you can make it to 20, 7, 8, are
you smiling, you know it takes less muscles if you smile, good, 14, 15, 16, 17, 18, hold
it, ow, yes, yes, yes, you got to drop it, alright we'll drop it, we'll drop it, thank
you, straighten it out, are you ready, flex your foot, lift it all the way up and down,
remember hip is stacked on top of the other hip, and 3, 4, 5, come on, work it, 2 more,
7, and 8, bring it up and hold it there, you won't get too comfortable, alright lift it
20, 1, 2, 3, 4, 5, flex your foot, no cheating and keep it up there, 9, 10, don't let it
get too heavy, 12, 13, 14, 15, 16, 17, 18, 19, 20, hold it, good, let's stretch it out,
put your foot on the knee and come all the way back, hold it, alright, bring your feet
down on the floor, ready, we're going to work the lower abdominals first, it's abdominal
time, ready, up and down, up and down, up, up, good job, 4 more, I want you to contract,
and exhale as you contract, good, last one, take it down, that was not bad right, bring
your feet in the air and lift it, lift, lower, lift, lower, lift, exhale, this is working
the lower part of your abdominal, 2 more, up and up, take it all the way down, now we're
going to rotate, bring it left and right, left and right, and left and right, good,
lift it, we're going to link the outside of your muscles, lift it center for 20, lift
and lower, lift, can you make it for 20 of these, 3 and 4, 5, 6, 7 and 8, 9 and lift
it double time the rest of 20, 11, 12, 13, 14, 15, 16, 17, 18, 19, hold it, you got
it, you got it, you got it, let it down, good job, stretch your hands above your head and
feet out, good, you want to do more, you want to do more, that's okay, we're going to do
more, you want to do 20 more, alright, this is for your husbands this time, okay, feet
in the air, 20 all the way up, go for it, 1, you know how the men store their fat there,
feet in 2 unfortunately, 3 and 4, 5, 6, you want a tiny waist, this is how you get it,
good, 9 and 10 more, 11 and 12, I call this like the phenomenal abdominal section, you
know what I mean, 14, 15, 16 and 17, 18 and 19, 20, now bring it up one more time, hold
it, woo, good job, set it down, stretch your hands, you made it, super, after exercising
it's a good idea to cool down by simply slowing down and I've asked everyone to come back
to help us do just that.
Simply turn to the side, put your knees straight under the buttocks, hands out front, now slide
your hands out as far as you can to stretch the shoulders, hold it there, good job, pull
it nice and slow, nice and easy, easy, easy, easy, good job, hands come underneath the
shoulder around your back, lift it up, let's stretch out that back and down and back up
all the way up, stretch as far as you can and down one more time, up and take it down,
good job, hands come all the way back, your buttocks becomes parallel with the knee, right
there, hands on the legs, press yourself up, good, nice and easy, face center, face me,
you're doing wonderful, shoulders around, circle and circle, relieve the tensions in
your shoulder and arms, four more, four and three, two and one, inhale both hands up,
and exhale, good job, the champion stretch, bring it up and up and down, center, pull
it down just like the beginning, hands down around your back, shoulders around, reach
as high as you can, reach it, reach it, you're doing so good, pull it down, elbows down
covering it up, shoulders around, inhale both hands up and hold it up there, hold it, stretch
forward, inhale, bring your hands all the way up again, back center, hold it center
this time, grab your wrist, pull it across, good, and the other side, pull it all the
way over, good, hold the stretch, back to center, hold it, inhale with your hands as
high as you can and bring your feet together, one last stretch, abdominals tight, hand in
the air and take a bow, congratulations, you did it and you should be so proud of yourself,
remember some of the products we used during this workout are available through the home
shopping club mail order, for more details take a look at the product insert included
with this tape, I hope you've enjoyed the last 45 minutes as much as we have, until
next time remember, rely on the champion within you and you can do anything.