Hi everybody, welcome to the I'm Too Busy to Workout workout.
With the help of some of my friends here today, I'm going to take you through an aerobic segment,
we'll cool you down, and then get into a basic weight training segment for some body toning.
That'll be at the end of the video.
First we want to start by warming you up.
We're going to monitor our heart rates during the aerobic segment.
First we start out with a resting pulse.
Let's find our pulses at the neck or at the wrist, whatever more comfortable for you is
fine.
I will tell you when to count.
This is a six second pulse.
You remember your number when I say stop.
Ready?
Count.
Stop.
Now multiply that number by 10.
Watch your resting heart rate.
Okay, we're ready to begin.
We're going to warm up.
Here it is.
We're going to start marching.
And five, and six, and seven.
Okay, the warm up of course is very important because you have to get the blood pumped into
those muscles, warm the muscles, and then we can elevate the heart rate and get right
into your aerobic segment.
Strengthen heart and lungs.
Great.
All right, start out with a march.
It's very, very simple.
Just march right in place.
Go right, left, right, left, right, left, right, left, and five, six, seven, eight more guys.
Just go eight, and seven, and six, and five, and four, three, two.
Now hold them stomachs in.
We're going to kick.
Hold those stomachs in.
Good.
Stomach in real tight.
And little weak kick just to get that legs going.
Go eight, seven, six, five, four, three, two.
Back to walking, and we just go eight, seven, six, and five, four, three, and two.
Let's go into side steps.
Right leg out.
Go right, left.
Just go out together, out together.
Five, six, seven, eight more, and eight, and seven, and six, and five, four, three, and
two.
Let's go back to marching.
And again, we're starting out slow, warming up.
We're going to increase our intensity gradually.
Until we get up, you got to a small, moderate jog.
Four.
Hang on.
Just go right, left, right, left, right, left, right, left.
Go eight, and seven, and six, and five, and four, and three.
Now we're going to do counts.
Walk straight up.
Walk, and two, and back.
Good.
There we go.
If you've got the room, you walk up two spaces, and back two spaces.
If you don't have room where you're at, just stay right in place.
And two, and back, and two.
That's good.
And one, and two, and back, and two, and up, and two.
Okay.
Stay back here and just march with me.
Five.
This time you got to pick those feet up a little bit higher like you're climbing up
steps.
And six, and seven, and eight.
Go eight, and seven, and six, and five.
Come on, legs a little higher.
Six, seven.
We're going side steps again.
Now this time, group, let's go with the arms.
Bring the arms out.
Right, left, right, left, right, left, right, left.
Five, six, seven.
Go back to marching, and we're marching.
Two.
Very good.
Three, four, and five.
Come on now.
Don't give up that pace.
We have to get a little more intense.
Eight, seven, six, five, four, three, two, one.
You hear that music switch.
Don't get flustered.
Just keep the feet moving until you catch the beat.
Now watch me.
We're going over on a double.
That's it.
Good.
Right, left, right, left, right, left, right, left.
Five, six, stomach in.
We're going to the kicks again.
Right, left, right, left, right, left, right, left.
Good.
Right, left, right, left, five, six, seven.
Back to marching, and go eight, seven.
We picked up that pace a little bit.
You can feel your heart rate's elevating.
And eight more.
Just go eight, seven, six.
Everybody okay back there?
Five, six, seven, two.
Count's up.
Here we go.
One and two and back and two and one and two.
We've got to move a little quicker, guys.
Come on.
One and two.
Again, if you've got room, you can come with us.
Two up and two back.
Two, one, two, and stay right here and march.
Now five, six, seven.
Come on, get arms involved now.
One, two, three, four.
Good.
Six, seven.
Side steps again.
Go eight, seven, six, five, four, three, two.
You keep going.
Eight more.
Out together, out together, out together.
Five, six, seven.
Okay, let's back to marching.
March, march, march, march.
All right, come on, legs.
You're climbing steps.
You've got to move.
Four.
Low out.
Don't hold your breath in.
You've got to use your oxygen.
That's what aerobics is all about, using that oxygen.
Five, six, seven.
Okay, up two.
One, two.
All right, the low impact part.
Come into an end.
This is our walk-around part.
Then we get into the high level.
So we've got about two more seconds.
Hang on.
Up again, low impact.
Okay, we're jogging, guys, like this.
No classic.
Two, one, two, one.
One, two, good.
All right, easy now.
One, two, back, two, one, and two.
Now it's a very, very mild jog.
You only have to take it up to a moderate intensity
to get the heart rate up high enough
for a good aerobic conditioning workout.
We'll be up for about 12 minutes,
so it's just enough to challenge that heart muscle
to become stronger.
That's the best thing you can do for good health.
And one, and two.
Okay, let's stay right back here and jog.
One, two, three, four.
Just relax and nice and easy.
Just like you're outside jogging.
Don't you wish you were outside?
Hey, I wish we were outside.
Hang on.
No, it's great to be able to be right in your home,
and this little segment is equal to a mile of jogging outdoors.
So it's a great quick workout for you.
Right, left, right, left.
Blow out that air.
One, two.
Don't hold your breath.
And five, six, seven.
Just eight more. Eight, seven, six.
We're gonna get fancy after this.
Nothing tough.
All right, now after, we're gonna do eight more counts,
and then we'll go into alternate kicks.
Five, six, ready.
Here we go on the right.
Right, left, right, left, right, left.
Good. Just relax. Follow along.
The key is to just keep moving.
You can't get the steps. It's not important.
Just keep moving.
Eight, seven, six, five, four, three, two.
Let's go back to jogging. Jog.
And if you are one of those busy people
that just can't find the time to exercise,
three times a week for 12 minutes is all you need
to condition that heart for good general health.
So just pop this tape in three times a week,
and you get that heart strong,
and you feel great.
One, two, three, four, five, six, seven.
Let's go back to kicks, guys.
Go right, left, right, left, five.
I think this is a lot better than just jogging around
the, you know, the neighborhood, don't you think?
No? Oh, yes.
It's more exciting to do this
than go around the neighborhood, I think.
Good.
And left, and right, and left, and right, and left.
Okay, we're going back to jogging. Jog.
All right, again, guys. Blow out that air.
Don't hold it in.
And five, six, seven, eight.
More than we're gonna run up to again.
Three, four, five, six, seven.
Here we go. Two counts.
One, two, and back, and two. Good.
One and two, and two, and two,
two, one and two.
Okay, stay right here.
Jog, jog, jog, just like you're running outside.
Five, six.
Okay, let's go to twists, just like this.
That's it.
However they're comfortable for you,
you want to bend the knee, pushing that shock.
Flatten the foot. Good.
Two, three, four, five, six, seven, eight.
More, come on, guys. Get those hips going.
Two, three, four, five, six.
Who's tired? You sound tired back there.
That's no good. No good.
We just got started.
Five, six, seven. Let's go back to jogging.
Now one, two. All right, come on.
Wake up back there, guys.
Seven, eight.
One, two, three, four, five, six, seven.
Drop those arms and just jog.
Two, three. Who's that lone clap?
I want the name and the address of that person.
Hang on. Good.
Blow it out.
Now you know that heart rate's up.
You're probably breathing a lot heavier now.
If you are working too intense to talk and exercise,
you're going too fast.
You've got to slow down if you can't carry on a conversation
and continue the movements.
You're going way too fast. You don't need that much.
Five. Now you see we're switching music here, guys,
so just hang in there with me till we catch the beat.
Do that little bounce if you can.
Two, four, five, six, seven.
Now try this. Just swing your legs.
Two, three, four, and just eight.
Seven, six, five, four, three, two.
We're going back to jogging.
We're almost ready for that active pulse.
You must keep moving while you take it.
If you stop to take your pulse, it's not as accurate.
It falls too quickly.
Blow it out.
And seven, eight more. Hang on.
And seven, six, five. Good.
Four, three, two. Now let's do side kicks.
We'll go back to a few jogs, and then we'll go right into our pulse.
That's the active pulse.
Great. One, two, three, four, five, six, seven.
Okay, guys, let's jog a little.
Now just don't worry about the music.
I want you to find your pulse, please, as you're active pulsing.
Now gear it down a little bit, but please don't stop.
Ready, count.
And stop. Multiply that number by ten.
Now you know in an aerobic workout,
you work between 60 and 85% of your maximum capabilities.
That gets you the best results for cardiovascular conditioning.
You don't have to work too hard to get results.
A good moderate workout is safe.
It's the best thing for you to reduce stress, to feel better,
help reduce your weight.
There's a million benefits to aerobics.
So again, whatever number you got, multiply that by ten.
And if you're working too hard, slow down a little.
Seven, alternate kicks again.
Go right, left, right, left, five, six.
Now guess what?
We're about a half a mile into this.
And how easy that was, don't you think?
If you were outside, really, a half a mile seems far sometimes.
But when you're distracted with us, we distract you.
That was an easy one.
Go right, left, right.
Okay, let's go back to jogging.
We're going to throw in another one.
It's knee lifts.
Five, six.
All right, let's go into knee lifts.
Right leg first.
Just go right, left.
Pull your knee straight up.
It also helps work the rear end and the thighs,
back end muscles, thigh muscles.
Pull the knee straight up.
Plus it keeps your heart rate up for the fat burning.
Good.
Pull up, pull up, pull up.
Two more.
Just go right, jog.
Good.
Hang on.
Two, three, four.
I bet you thought you couldn't jog a mile.
Guess what?
You're almost there.
Very good.
Five, six.
Let's go to side kicks again, guys.
Swing those legs to the side.
Abdominals are in.
Just relax the body.
Let it go.
One, two, three, four, five.
You don't mind if I just blow my air out like that.
You got to go.
It traps in your lungs.
You got to push it out and you feel so much better.
That's it.
Two, and two, three, four more.
Four, three, two.
We're jogging.
Eight, seven, six.
And one more thing we're throwing in those jumping jacks
for these guys because they want...
And ready?
Let's go.
One, two.
Now, please bend the knee, land flat footed,
get the heel down.
Bend those knees.
If you get tired, go back to jogging.
And two, three, four, and six, seven.
Eight more.
Hang on.
Go eight, seven, six, five.
I want to check out if anybody's sweating like me.
I just want to look at their sweat.
And hang on.
Five, six, seven.
That's it.
We're jogging.
And two, let me see.
You're okay?
Yeah.
All right.
They're sweating a little bit.
I'm Italian.
I've got to sweat.
Hang on.
And five, six, seven.
Let's do some alternating kicks.
Go right, left.
If anything's confusing or hard to follow for you,
you just jog until you can catch it,
then follow along with us.
Right.
Come on.
We ended up on our first mile.
Very good.
Right, left, right, left, five, six, seven.
Let's go back to jogging.
One, two, and four.
See how fast that goes?
Two counts off.
And one, two.
They're looking a little crazy about now.
And one, two.
Back, two, one, two.
Everybody knows they need to exercise.
It's just finding an exercise you like
and sticking to it for the rest of your life.
Three times a week.
And you'll feel terrific.
You add years to your life.
You add life to your years.
I like that.
I read that somewhere.
I didn't make that up.
I read that somewhere.
And I think that's terrific though.
Right here, jog.
Five, six, eight.
Hang on.
One, two, three, four, five, six.
All right, let's go into a little bit of knee lifts now.
We've got to really watch the arms now.
Keep them down.
Five, six, seven, eight more.
Pull up, pull up.
Abdominals are in these.
Shoot straight up.
Right, left, two more.
Back to jogging.
Now real mild.
We're bringing it down now.
Very easy.
That was so easy.
If you were outside, you would have covered a mile in that period.
Two, three.
We're calming down now.
Five, six.
Really easy, group.
Let's go up.
Two, one, two.
No hands.
One, two.
And guess what?
Low impact.
Going down to walker-robots now.
Hang on.
One, two.
Stay here.
Jog easy.
Real light.
Three, four, six.
All right, now bring your feet apart like this.
Bump those hips.
Three.
Or just shift your weight.
Either way.
Go right, left, left, right.
It doesn't matter.
Good.
Eight, seven, six, five, four, three, two, and one.
Real light jogging.
And we're going down to low impact right now.
Ready?
Walk up two.
One, two.
Back.
Hey, yes.
Go ahead.
You want to say yes?
Another one.
Geez.
And two.
And two.
And two.
And two.
And two.
And one.
And two.
Good.
We've got to bring the heart rate back down now.
Get it back down to where the rest of the pulse was.
Our recovery heart rate.
We'll take that at the end.
So one, two.
It's so easy to get fit.
Even too busy is not a good excuse for not exercising.
Everybody's busy these days.
But you have to make time to be healthy.
And two.
And then you're better for your family.
You're better for your job.
You're better for all the people that need you.
Everybody's real quiet now.
They're listening to the sound.
Yeah.
That's my lecture for the video.
Okay.
One, two.
Okay.
Now we've got to really soften it down.
Walk here.
Walk.
Two, three, four, five, six.
That's about as much sweat as me.
That's pretty good.
Two and three, four, five and six and seven.
Let's go into side steps, guys.
Go right, left.
Bend the knees and take the leg right into it.
Very good.
We really have to calm all the way down now.
Now that isn't enough of a cool down for you.
You need to, one, two, three, four, five, six.
And then you're better for your family.
You're better for all the people that need you.
Everybody's busy these days.
Even too busy is not a good excuse for not exercising.
Everybody's busy these days.
Even too busy is not a good excuse for not exercising.
Everybody's busy these days.
We're going to take a recovery here in about 45 seconds.
And just go four, three, two.
Now walk right here guys.
Calm.
Way down.
Blow out.
Don't hold your breath in.
And six, seven, and eight.
Seven and eight.
Go eight, seven, good.
Okay, we're going to take a recovery pulse.
Alright, find the pulse, neck or wrist.
Ready?
Count.
Stop.
Multiply that number by ten.
Your recovery pulse is very important.
Again, if you need a little more time to cool yourself down,
you take it, walk around that area that you're at,
and cool yourself down.
Now, aerobics you did one mile, that's terrific.
This is the body toning segment of the workout.
We're going to use every major muscle group,
do one exercise for each muscle,
just to give you a nice basic workout
that'll keep you firmed and toned.
We're going to use light weights.
If you do have them at home, you might want to keep them near you.
If you don't have them, this is still a great workout
for firming and toning the muscles.
Okay, group, I'm ready if you're ready.
Here we go.
Alright, we start out with the top part of the body,
and we're going to work our way down.
The feet are about shoulder width apart.
We want to get in a good position.
Abdominal muscles, tuck them right in and don't let them out.
Just keep them in through the whole workout.
Knees are bent to take any stress off of that lower back.
Okay, military presses, you go straight up and down.
Military presses are for the middle of your back.
The middle of your back is also part of your waistline,
so it's so important to work that area
so you get a nice, small waist.
You get that V in your back,
so your waist appears smaller.
Straight up and down, straight up.
Bring the elbows all the way down.
Get a full range of motion.
Up and down, that's great.
Go up and down.
One more time, go up and down.
Okay, now we're going into our lateral raises.
The weights are in front of the body,
and all you do, keep the elbows tucked in first.
Now we're going to flare out like this.
Flare out to the side, now come back in.
If you lateral out to the side, that's exactly right.
So you're working shoulder muscles.
Go out to the side and down, good.
Go out and down.
This is a shoulder shaper.
Unless you're really using very, very heavy weights,
you're not going to build.
You're just going to shape the area
so it's nice and firm.
Great.
Go out and down.
The weights move away from the body,
then they come in close, move away.
We're doing two more, guys.
One and down, and two and down.
That shoulder muscle sometimes is a little muscle,
and it's hard to keep going on a lot of repetitions.
The weights down at the side, we're going into bicep curls.
All right, nice and easy, guys.
Let's go one at a time, and left.
Curl up, curl up.
Just keep alternating.
No jerking.
You know slower is better.
Very good, nice and smooth, controlled motions.
The bicep, you know that's the front of your arm.
Great.
And we go right.
When you come up, you squeeze right and left and right and left.
Good, keep it controlled.
Don't swing or jerk.
Five, six, and seven, and eight.
Okay, guys, drop your weights.
We're going to stay on that bicep muscle for a minute.
Get your elbow poked into your waist.
Drop the weights straight in front of you.
Now, these ones are a little more strict.
Both weights up at the same time.
And lower down.
Up.
Now, when you pull that weight up, you've got to curl and squeeze.
Squeeze, down.
Squeeze, down.
Squeeze, and down.
That's great.
Squeeze, and down.
And squeeze.
One more time.
We're going back up to militaries after this.
Now, drop the weights, relax a minute.
Bring the weights back up to the shoulders.
Now, straight up.
We're going through another set of military presses.
Again, for the middle of the back.
That's great.
All you do is shoot them straight up.
Straight up.
And again, relax your lower body.
Keep the knees bent, abdominals in.
Straight up, down.
Straight up, down.
Let's do four more.
Four, and down.
And three, and down.
Go all the way up.
Two, you get that full extension.
And one.
Okay, now drop the weights down.
Good, relax.
Bring the weights to the chest.
Another set, lateral raises.
Here we go, guys.
Come out to the side, drop down.
Move the weights away from the body, then bring them in close.
Again, we're shaping those shoulder muscles.
Those are your deltoids.
Go out, and down.
Two more.
Go out, down one more time.
Come out, and down.
Very good.
Okay, now we're going to go into the waistline now.
The oblique muscles.
Again, relax that lower body.
Bend the knees, stomach in tight.
Keep your shoulders back.
We're going to go to the waistline.
Ready?
Just side bends.
Simple side bends.
Catch that beat.
Go right, left, right, and left.
Now everybody, hold your abdominal muscles in so tight.
Pull up with one weight, and reach down with the other.
Now these are quick little mini crunches to the side.
Crunch, crunch.
Very good for the waistline.
Five, six.
Good.
And we're going through.
We have about two more sets of these.
You've got to hang in there now.
Right, left, right, left.
Good.
Stomach in tight.
You've got to remember to go directly to your side.
Don't lean forward.
You don't want to get your back involved in this.
Right, left, right, left, and right.
Let's hang on for eight more counts.
Just go.
Eight, seven.
Good.
Six, and five.
It's so simple.
Hold the stomach in.
And two, and one.
Very good, guys.
Okay, turn to the right.
We're going to do triceps.
All right, now abdominal muscles are in.
Your right leg is forward just to give you some balance.
You're going to lean into it.
Bend the knee and support yourself so the stress is off the lower back.
All right, tricep kickbacks.
You keep your elbow up high.
That isolates the muscle.
Now that's the back of the arm.
Bring your weight forward to your shoulder.
And here we go.
We're going to kick back and forward.
Kick back and forward.
It's a simple exercise, but boy, does it help the back of that arm.
That's a hard muscle to get firm and toned.
Back.
Great.
Extend.
And back to the shoulder.
Now you see the top part of my arm doesn't move.
My forearm does all the moving.
Your elbow's propped up so the muscle's isolated.
Let's do two more.
Ah, one more.
I'm struggling.
That's my weak muscle.
Okay, let's turn to the other side.
Good job.
Okay, now the other foot's in front.
Again, all this leg is out in front to give you kind of a bounce to take the pressure off the lower back.
Let's prop the elbow up.
Now you isolate the muscle.
Here we go again, group.
Come up.
Extend.
Come up.
Extend.
Great.
And up.
Extend straight back.
Up.
That's a small muscle, the tricep muscle, the back of the arm.
It's hard to get to that.
So you have to make the exercises work.
It's hard to get back into that muscle.
Up.
Straight.
And up.
And straight.
And up.
If the weights get too heavy, you just drop them and continue exercising.
Up.
Extend.
Come up to the shoulder.
Kick straight back.
Up to the shoulder.
Kick straight back.
Shoulder.
Straight back.
Hang on.
Four.
Straight back.
Three.
Straight back.
Two.
Straight back.
You're doing great.
Three.
And straight back.
We're going back to another set for the waistline.
Let's go to the center, guys.
Stomach in tight.
Bend the knees.
Let's go right into it.
And crunch.
And crunch.
And crunch.
Stomach so tight.
Crunch.
Eight.
And seven.
And six.
That's it.
Make it a deep.
Go deep into those muscles.
Deep little motion.
Good.
That's it.
And eight.
And seven.
And six.
Knees are bent.
Abdominals are in.
Six.
Seven.
Do eight more times.
Go eight.
And seven.
And six.
We'll go right through into that next music.
Hang on.
Go four.
Three.
Two.
I'm sorry.
We switched the beat on you, group.
Hang in there with me.
Oh, okay.
Now let's go to the lower body.
Take your right foot out.
And left foot in the back.
Now lunges.
We're going to go straight down.
These are for the hips and the legs.
They're excellent for firming and toning the lower body.
All right.
Ready, group?
All we're going to do is drop the knee down.
Come back up.
Drop the knee down.
And come back up.
And down.
Two.
And up.
Two.
And down.
Two.
And up.
Two.
And down.
Two.
And up.
Two.
You can add those bicep curls in there.
Or just hold the weights.
Good.
And one.
And two.
The weights add extra resistance, but really the weight of your body is your resistance
on these.
You don't even need weights to get good results on this.
One.
Two.
One.
Two.
One.
Two.
And drop the knee straight to the floor.
Two.
And one.
Two.
One.
Two.
We're going down again.
One.
Two.
Last time up.
One.
And two.
Let's switch legs, group.
All right.
Here we go again.
And two.
Don't hold your breath.
Blow out.
Here we go.
Drop down.
Two.
Up.
Two.
Drop down.
Two.
And up.
Slower is better.
One.
Two.
And we're gonna rush to get back up there.
Keep it easy.
One.
Two.
One.
And two.
That's great.
One.
And two.
One.
Two.
Keep going.
Drop down.
Two.
One.
Two.
Drop down.
Two.
And up.
Two.
Hang on.
Go down.
Two.
Up.
We're going again.
Down.
Two.
Up.
Two.
Down.
Two.
And up.
We're doing one more set.
One.
Two.
And up.
And two.
Relax the legs.
We're going back into abdominals.
Stomach in.
Weights.
I'm sorry.
We're on obliques.
We're doing the midsection again.
All right.
Here we go.
Twist.
Right.
Center.
Left.
Center.
Right.
Center.
Left.
Center.
Right.
And abdominals in tight.
Left.
Center.
Right.
Center.
Left.
Center.
Please, on this one, keep those knees bent.
We don't want any lower back problems.
Right.
Left.
Abdominals in.
Knees bent.
Keep the workout safe.
Center.
Good.
And center.
Right.
Center.
Left.
Center.
Right.
Center.
Last time.
All right.
Guess what?
One more set of lunges.
I'm sorry.
They don't like these, but I like them.
Drop.
Two.
One.
Two.
Again.
Drop.
Two.
One.
Two.
One.
Two.
Guess what?
Only one more, guys.
You'll be happy to know this.
One.
Two.
Good.
And one.
Two.
Switch legs.
Here we go.
Blow out that air.
Drop.
One.
Two.
Drop.
Two.
That's great.
One.
Two.
We only need two more times.
One.
Two.
Hang in there with me.
One.
And two.
Last time.
Yay.
And two.
And one.
And two.
That is excellent.
Okay.
Now that is our weight training part of the workout.
Now it's best to weight train three times a week every other day.
Take a day in between to rest and respond so those muscles can respond to what you've
done to them.
That was our nice, basic workout.
Thank you, group, for being with me today.
We're going to see you again.
All right.
Yay.
Just go down.
Feel like you're buying.
Just go down.
Just go down.
Just go down.
Just go down.