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Hi I'm Wendy Carroll and welcome to Kickerobics.
We're going to be doing a workout today that combines martial arts movements, kicks and
punches.
We're going to put them all together in a workout that has cardiovascular exercise,
strength and flexibility.
So you'll gain a total body workout from top to toe.
It's always a great idea to get a doctor's certificate or a doctor's check up before
you start any exercise program so why not make sure you've done that and then why not
do our basic techniques first.
I'm going to take you through the basic movements, a warm up, Michelle is going to take you through
the aerobic workout and Junya is going to take you through strength and flexibility.
So I hope you enjoy the workout today.
Stay focused, stay strong and let's go with Kickerobics guys.
Get ready.
Kickerobics.
This is it.
What we're in right now is called a fighting stance.
All I did was take from a neutral stance, this train track position, one leg forward
and one leg back.
So you actually split your feet slightly forward and back, slightly apart.
If you have one behind the other you're more likely to fall over.
You need good balance.
Get down into your knees, keep your pelvis under, keep your abdominals tight.
The next thing I did was lift my hands up and these are your guards.
These are here to protect your face and keep your elbows in to protect your body, to actually
slightly flex the body, keep the focus on the abdominals and that way you're ready to
go.
A lot of people build up neck and shoulder tension when they're fighting so please drop
the shoulders down, keep a long neck, round through in the body, keep all the balance
in your legs.
That's what's going to give you the movement, the forward and back movement.
That's our fighting stance.
I said we can buy and kick some punches.
Let's start with some of our punches and the first one is a jab.
Using your front arm, back in, front arm, back in.
If you're punching like this, keeping your arms still, that's not quite the right idea.
What you've got to do is actually move your whole body.
Your arm is attached to your body and you punch through the whole body.
Keep that going.
Let's have a chat to Effie.
You can see Effie there, she's got a little bit of movement through the shoulder and the
body so you're actually reaching out.
Try and reach out, stretch that through.
Reaching out, you're testing a distance between you and your partner.
Keep your guards up, focus on abdominal bracing, exhale as you push through.
That's great Effie.
Good focus on the jab.
Moving on once again, June can you switch a jab into a cross?
All that June did was switch the arms around.
Now she's using the back arm and you actually swivel your back knee.
So you're in your fighting stance but notice a turn of the hip.
Hip turning, knee bending, reaching out.
You've still got her elbows in so she's protecting her body the whole time but also as she punches,
she's keeping her elbows soft.
The elbows are soft, she's focusing on breathing out as she pushes through and that's a cross.
Excellent work June.
Jodie, can you switch a cross into a hook?
I better watch out, stay out of the way because all of a sudden Jodie's elbow is coming up
and around the corner.
So think of a hook, bend your arm in like a hook but lift the elbow up.
You've still got the swivel of the hips.
Okay, I want you to do one more hook and freeze it.
Hold it right there.
Feel your bottom.
Is your butt tight when you're actually holding that hooking position?
You've got a nice squeeze in your bottom.
Keep it really, really tight.
Go back to those hooks again.
You ready?
Let's go.
Hook it around the corner, lift the elbow, squeeze the butt.
Remember this is a total body workout.
Kick aerobics from top to bottom.
Thanks Jodie.
The hook.
Hey Michelle.
Yes, honey.
Hit my hands.
Love it too.
Yeah, these are uppercuts.
They come up and under.
Your feet are astride, your knees are bent, your abs are really, really tight.
Focusing on coming up and under.
Remember what I said?
Total body workout.
Attach the arm to the body and use your shoulders.
It's a rolling movement.
Coming up and under, I need to switch hands.
Whoa.
Ouch.
That hurts after a little while.
Often these sort of movements are done with gloves on, which does make a difference, and
pads rather than bare fists.
We're doing the bare knuckle fighting right now.
These are uppercuts.
Working the shoulders, the abs, the backside while you're squatting down in that position
there.
Fantastic.
Thanks Michelle.
Good job.
So those are four basic moves.
How about also going through the knees and the kicks?
Keeping your abs tight, balancing on one leg.
Balance is a key word in any martial arts program.
You need to be balanced.
You need to be prepared to move in any different direction.
To balance, you need strong legs and strong abdominal training.
What I need right now is lifting that leg up to the side, little side movement, lifting
up.
It's a preparation actually to go into a kick.
You can use a knee lift first of all.
How high you lift your knee is how high your kick's going to go.
If you're not very warm, don't lift the knee too high.
As you get more flexible and more strong, you can actually take that a little bit higher.
Let's take this into a side kick.
Pushing the leg out and down.
That's it.
The bottom leg swivels.
Check out that bottom foot.
Swivel and push through.
Focus on the leg that's kicking.
Counterbalance with your body slightly.
Fantastic.
Take that back to the center again.
The very last movement, you've got a knee lift.
Let's run straight into those.
Knees up, down.
Breathing out.
Remember, you've got to push through with the hips as you work that one.
I'm going to leave you on these knee lifts.
All right?
You've learned kicks.
You've learned punches.
You've learned knees.
The basic movements that you need to know.
Remember, practice them regularly.
Focus and keep your abs tight.
We'll see you soon, guys.
How long have I been doing aerobics?
I've been doing aerobics now for about 21 years.
I try really hard to work out every day.
I find it's important to do regular exercise.
I like to mix the exercise around.
But don't forget, the rest days are just as important.
Are you ready for the fight of your life?
It's kick aerobics time, and we're going to start with a warm-up routine.
Initially, a block.
Block your face.
Take a back fist.
Shoulder rolls up and back.
Try that again.
Single blocks.
Block your face.
Back fist.
Drop the arms and roll the shoulders.
Relax them.
Posture is important all the way through this routine.
You've got to lift your rib cage.
Keep your abs in tight and drop those shoulders back and down.
One more time.
That's lift, across, back, drop down.
We're going to go straight into those side taps.
Are you ready?
Let's do it.
Side taps.
Get your guards up.
Hands up near your face.
Bend the knees.
That's it.
You're rocking your body side to side like you're evading little punches here.
We're going to start with a front punch, going straight into that one.
Keep the left and the right.
Left and the right.
Remember, aim your punches straight ahead.
In front of your nose.
Keep your elbows soft.
Remember to tuck your thumbs in.
If you try and punch anyone with your thumbs stuck out, it really hurts.
Trust me, I've done it.
That's it.
How about a cross now?
When we cross, turn and look at your opponent.
Swivel your hips.
Keep your knees soft.
Remember, breathe out with force.
Strong breathing.
Keep that going, team.
Four, three, two, four times in front.
Guards up.
Think about that opposite hand.
Four times side and across.
Cross.
Turn ahead.
That's it.
Straight ahead.
Push, push and across.
Are you ready?
We're going to walk corner to corner now, guys.
Just a normal aerobic routine.
Forward and back initially.
We've dropped our guards.
Get them back up.
That's it.
Little tap.
One, two, three.
Turn the tap into a kick as you come forward.
One, two, three.
Your kick is low.
You're warming up.
One kick, one cross punch.
That's it.
Come on.
Kick it out.
Cross punch.
Excellent.
One more time and give me the speed ball now.
Little speed ball happening here.
You're tapping your toes on the shin.
That's it.
So your hand's up nice and high.
You're going for that speed ball.
Four more.
It could be a disco dance.
I don't really mind.
Are you ready?
Step and tap.
Step, tap, front.
And now, you're going to do a little jump.
Step, tap, front.
That's it.
Four times to the side.
Cross, cross, cross.
In front.
Knees soft, soft elbows.
That's it.
Turn your body.
Reaching out.
Walk to the corner.
Remember that kick?
The kick is going to turn into a shuffle.
One, two, three.
So shuffle and a kick and a punch.
Shuffle, shuffle, shuffle, kick.
That's it.
Attack the opponent and then get away.
Speed ball.
Woo!
Tap the toes.
Speed ball arms.
Try and get them nice and fast.
See how you've got to use a bit of coordination.
A little bit of upper body strength and lots of cardiovascular fitness.
Keep yourself going.
From the top.
Four punches.
Let's go.
Four, three, two, cross.
Four, three.
Take me to the corner.
Shuffle, shuffle, shuffle, kick.
And again.
Go.
Shuffle, shuffle, shuffle, kick.
Speed ball.
Woo!
Seven, six, five, four, three, two, one.
Kick.
Seven, six, five, four, three, punch and tap.
Four, three, two, and cross.
Shuffle corner now.
Shuffle, shuffle, shuffle, kick.
Skype two, three, tap.
Shuffle, shuffle, shuffle, kick.
Speed ball.
Yes.
Are you getting warmer?
We should be getting warmer now.
You guys are doing great.
How about leg curls?
That's it. Grunt and groan. Hopefully you're not with too many people in the room and they
won't mind you making noises. All right. Take it down. Give me a low back fist. Think about
that. It's a hand strike to vital areas of the body. That's it. Push. You're using your
leg as well. Kick with that foot. Fantastic. One elbow, one back fist. High, low. High,
low. High, low. Move it slightly backwards. That's good. Excellent. That's it. Have you
got enough space? We're going to move. Step knee coming forward. Knee, one of my favorites.
Leg curl coming back. You'll look serious when you do this one. Knees forward. Grab them
by the ears. That's it. Leg curl back. One more time. Forward. Knee, knee, knee. Leg
curl back. You got it. Hey guys, double knee here. Other side. Keep those doubles going.
Lift the knee right through. Abdominal contraction. Squeeze out. Get your heart rate up. Are you
getting warmer? By working your legs and arms through a full range of motion, you're preparing
for a faster workout. Give me two doubles. That's it. And four now. Let's go. Four, three,
two. Double it up. Yes. Four now. That's four. From the beginning. Step knee. Travel forward.
One, two, three. Leg curl back. Elbow, fist. Do it again. Knee, push, push. Elbows and
fists going back. Breathe out. Show me that double. Two times. Four now. Four, three,
two. And again. Contracting the abs. Four now. That's four. Three. Take your feet wide.
Give me uppercuts. All in the upper body. Of course, your legs are working because you're
squatting down low. Stretching out those inner thighs. Feel your abs. Come on. Punch into
someone's hands. Evasion double. To the right. Right, left. Block, block, block. That's it.
Breathe out. Eight, seven, six. Where's your guard? Hands up. Four, three, two. Uppercuts
now. Come on, team. Up and under. Tight abs. Focus on that breathing. Evasion, slow. Push,
push, push, push. There. Come on. Dodge it. Uppercuts again. We're going to add a little
bit of bounce to our evasions. You ready? Double bounce now. One, two, three. Uppercuts.
Get low. Where are those shoulders? Double bounce. Hey, guys, that's looking good. One
more time, uppercuts. I want you to get ready in a fighting stance when you do your evasion.
So move the body to the side. Hold that here. Eight, seven, six. Put one shoulder forward,
one back. All right, fighting stance. Jabs, jab, jab, jab. Cross. Think of your technique.
Swivel that hip. Hook. Same arm. Round the corner. Switch the feet. Are you ready? Set
it up. Jabs. Four, three, two. Cross. Round the corner. Swivel the hip. And a hook. Breathe
out. Excellent. Switch it now. Do that one more time each side. Jab front. Right, right,
right. Cross. Turn the shoulder. Hook. Round. Elbow out and down. Switch. One last time.
Front arm. Left, left, left, left. Cross, cross, cross. Hook around. Breathing out.
You've made it. Switch it out, guys. All you have to do now is keep yourselves moving.
Little tiny skipping right movements. We've survived the warm up. Your heart rates are
up. Hopefully you're huffing and puffing like me. We're getting ready for cardiovascular
workout real soon. I love aerobics because it's the performance. When you get to be an
aerobics instructor, you get to stand on a stage and get to entertain people. And I really
like making people fit and healthy. I like eating ice cream. But what I should be eating
is salad and vegetables and dairy products and protein. And I eat those every day. And
I eat ice cream sometimes. We're ready and I know you are too. Let's get straight into
this. 20 minutes non-stop. Start feet apart. We start with a hook. It goes one and two.
Now do eight punches down low. Eight, seven, six. Come on. Let's do it. Hook it over.
Eight, four, and three. Use your whole body. Down low. Eight, eight, seven, six, five.
Go again. Four and three. Remember to swivel on the knee and the foot. Eight. Now we're
going to add on next time. So you're going to do your four hooks. Four and three. Two.
Now you've got your eight low. We're going to add four blocks. Leading with your right
arm. Block. Block. Now add two front kicks on the right and on the left. Put it together.
Let's go. Ready? Eight punches down low. Eight, seven, six, five. You've got your blocks.
Let's see them. Four, three, two. Now kick it. You know the moves. Now let's put some
intensity into it. Hook. Go. Four, three. It's a nice, simple combination to get it
started. Nice, steady movements. Good breathing as you kick. As Wendy mentioned in her technique,
always breathe out as you punch. Down low. Push, push, push. Ready? Breathe out as you
block. And I was just about to say, if I know when, she's going to let out a kayak. Come
on, cross the cord. Any second now. Four, three, two. Down low. Good. Now take it into
the block. Great. And into the kick. You're just going to do it one more time. We're not
going to repeat these too often. Come on. Four, three, two. Down low. Push, push, push,
push. Block it here. And kick. Ready for your second combo? Fighting stance. Right foot
in front. Guard up. We're going to do three jabs on the right arm. One cross with the
left. Let's do it. Three, two, one. Now do it again. Just get the technique right, the
breathing correct. Once you feel comfortable, let's speed this up a little. Go. Three, two,
one. Now hold it. Go again. Push it out. Bang. Go again. Three, two, one. Cross. Three jabs.
Three. And across. We're going to add a hook. Three, two, one. Cross hook. Go again. Three,
two, one. Cross hook. You are swiveling on the front foot. Yeah? Three, two, one. Hey
gang, you want to add a duck? Three, two, one. Cross hook. Duck. Three, two, one. Hook.
Duck. Keeping the guard up as you duck. Again, we are going to add, next time, two knee lifts
on the right knee here. Now hold it. Ready? Let's go. Three, two, one. Cross hook. Duck
two knees. Hold it. We're going to add a kick as well. Three, two, one. Hook. Two knees.
Now a roundhouse kick. Ready? Three, two, one. Cross hook. Duck. It's a lengthy combination.
Got to focus a bit. Again. Three, two, one. Hook. Now remember, it's not important how
high the kick is. Just the technique of the kick. You're going to be puffing already.
Hook. Duck two knees. Roundhouse. Now hold it here. Change legs. Same sequence. Same
order. Jab. One, two, three. Do that again. So everything is totally balanced. So you
don't do a whole stack of repetitions on one side and not on the other side. Are we ready
to pitch it up gang? Ready? Speed it up. Here we go. One, two, three. Hold it. Go again.
Woo. Bang. Two more times like that. Three, two, one. One more time. What are we at next
gang? The hook. Yes. Here it is. Come on. You're with us. Hold it. I know you're tempted
to add the duck but please wait for us. Two more times. One, two, three. Hook. One last
time. You know what's coming up. Add the duck. One, two, three. Cross hook and duck. One,
two, three. Cross hook and duck. Bang, bang, bang. Hook. Duck. Go again. Three. We're going
to add the two knees on the left knee. Three, two, one. Ready? Two knees. And hold it here.
Ready. Go again. Always come back to your fighting stance with your back heel off the
ground because we're going to add the kick. Three, two, one. Hook. Duck two knees. Into
the roundhouse. Let's go. Three, two, one. Hook. Two knees. Come on. You're going to
do it two more times. Let's get the energy up there. Woo. Two, one. Hook. Two knees.
Roundhouse. Last time. Three, two, one. Hook. Duck two knees. Roundhouse. Hold it here.
Skip it out. Now what we do on the right side, on the left side, to get from one side to
the other, you've got three marches. Get ready. Keep moving your feet. Cardiovascular section.
We don't stop. Ready? Jab it now. Three, two, one. Hook. Duck two knees. Roundhouse. Now
march. One, two, three. How'd you go? Hook. Duck two knees. Roundhouse. One, two, three.
Jab, jab, jab. Hook. Got two knees. Roundhouse. Come on. Let's go. Three, two, one. Hook.
Duck at the knees. Kick it. One more time each time. Three, two, one. Woo. Knees. Roundhouse.
Two knees. Roundhouse. One, two, three. Cross it. Hook it. Duck it. Come on. Let's go. Three,
two, one. Hook. Come on, Jodie. Two knees. Roundhouse. Come on. Big finish. Three, two,
one. Hook. Duck. Okay. Heart rate should be up. Shuffle to the right. Shuffle to the left.
Good. Shoulders relaxed. Giving your arms a little break. Keep it going. One. If you've
got plenty of room, I want you to use it. Okay. We shuffle to the right. We stay there.
Four punches. Shuffle left. Now lead with the left arm. Lead with your right arm. Good.
Shoulders relaxed. Knees soft. Okay. We're going to add something to it. Do your punches.
Now do upper cuts. Now go back to your front punch. Go to the left. Lead with the left
arm. Add your upper cuts. Go back to your punches. Here we go. One, two, three, four.
Up, up, up, up. Front. Again, back. Heart rate should be coming up now. Come on. Upper
cut. One more time. We're going to add on. Let's do it. One, two, three. Punch, punch,
punch. Upper. Relax. Enjoy yourself. Getting supposed to be fun. Punch left. Okay. Upper
cut. We're going to stay here and go into a side kick. There we go. Squat. Heel to heel.
Side kick together. Squat. Heel to heel. Make sure you're looking over your shoulder. I
hate you to knock over the beautiful antique bars you've got sitting on the table. Look,
cook, and down. Step, look, kick, and back. Step, look, kick. So that bottom foot, the
leg you're standing on rotates outwards and you look over your shoulder. Are you ready
to shuffle? Go. Add your punches. Upper cut. Punch. To the left. Punch left. Upper cut.
Upper cut. Lead left. Punch. Now we're squatting first. Then side kick here. Ha. And back.
Squat. Heel. Kick. One more time each side. Squat. Heel. Kick. Other way. Again with
the shuffle. Ready? Go. Punch. Come on. Four, three. Upper cut. Great music. Punch again.
Let's go to the left. Come on. Here we go. Upper cut please. Squat it down team. Come
on. Down. In. Kick. And back. Squat. Together. Kick. And back. Squat. Together. Kick. Look,
show your bottom to your opponent and then kick them. Last time. Shuffle. Punch. Go to
the upper. Back to your punches front. Come on. Power this. One, two, three, four. Up.
Front. Here we go. Squat it down. Down. Heel. Kick. Step. Down. Heel. Kick. Step. One
more. Down. Heel. Kick. Step. Ready for your next sequence? Hold it here. Give me a bit
of a skip. Before we do, give your brain a bit of a rest because I know we've been putting
together some combinations. So feet apart. Speed board. Come on. Up and to the right
side. That's it. Four, three. Change sides. Come on, Effie. Rolling the wrists as well.
Four, three. Now you're going to do four counts on the right side. Four, three. Four counts
left side. Four, three. And shuffle it out. Give the arms a bit of a shake. I want you
fighting stance. Right foot in front. Now keep this bouncing movement that you've got
going with the lower body here. Guard up. So you're feeling pretty springy? Right arm
jab to the front for four. Four, three. Now we turn to the right side. Four, three. Now
we go back to the front. Four. Now do two knee lifts. Knee. Hold. Knee. Jab again.
Four, three. Two. Go inside. Four, three. Two. To the front. Four, three. Add your knees.
Knees. So you've got to pause there. Bring it on. One, two, three. Over you go. Four,
three, two. Back to the front. Once again, always looking where you're punching. Knees
come up. Next time we change the knees to roundhouse kicks. Four, three, two. Come on.
Over you go. You don't want to stop. No way. To the front please. Keeping the elbows tucked
in. Roundhouse kick. Bang. Again. Let's go. Four, three, two. Over. Come on. Try and
keep really light on your feet. To the front. Four, three. Roundhouse kick. Kick. And back.
One last time. Go. Four, three, two. Other side. Four, three, two. To the front. Four,
three, two. Roundhouse kick. Back. Kick. Changing sides. Once again. Nice springy movement.
Fighting stance. Left foot in front. Guard comes up. Punch your left arm jab. Four, three,
two. Change sides. Push. Three, two. To the front. Four, three. Now it's just two knees
remember. Knee and back. Knee. Let's go. Four, three, two. One. Turn. Four, three,
two. To the front. Four, three, two. Add the knees. And what are we going to do? Change
the knees to kick. Yes. Four, three, two. And turn it. Four, three, two. To the front.
Four, three, two. Now you've got a roundhouse. So you're pivoting on the leg you're standing
on. Hey. Four, three, two. Turn it. Four, three, two. To the front. Are you breathing
out each time you punch? Kick front. Kick. Back. One last time. Come on. Four, three,
two. One side. Four, three, two. To the front. Four, three, two. Add your kick. Kick. Back.
Kick. Now what we're going to do, move on to our last combination and then for a real
cardiovascular test, we're going to try and string them all together at the end. High
repetition. Lots of intensity. All right. Next one. Fighting stance. Right foot in front.
Start with an elbow on the right side. Elbow. Cross. Hook. Go again. Elbow. Cross. Hook.
So it's right arm, then the left arm, then the right arm again. Yeah? Elbow. Cross. Hook.
Make it strong. Elbow. Cross. Hook. Go again. Elbow. Cross. Hook. Do that two more times.
Nice, strong breathing. Breathe. Out. Again. Elbow. Cross. Hook. Now after this one, you're
going to add a back kick. So look out behind you. Elbow. Cross. Hook. Step. Kick. Elbow.
So as you step forward after kicking, your elbow comes forward. Hook. Step. Kick. Bang.
Hook. Step. Kick. Elbow. Cross. Hook. Step. Kick. Come on. Strong. Strong. Kick. You're
just going to do it two more times. One you've got to think about, I know. Cross. Hook.
Last one. Cross. Hook. And hold. Changing legs. Ready? Giving the arms a bit of a shake.
Guard comes up. Back heel off the ground. Elbow with the left. Elbow. Cross. Hook. Hold
there. Elbow. Cross. Hook. Again. Now I don't know about you, it sometimes feels strange
going from one side to the other. You feeling that? Yeah, so it's going to take a little
bit of getting used to, especially leading on your left arm and your left leg. Hook.
Let's do it four more times. Elbow. Cross. Hook. Three more. Elbow. Cross. Hook. Two
to go. We're getting a bit more comfortable now because this is the last one. Elbow. Because
we're going to add the back kick this time. Elbow. Cross. Hook. Step. Kick. Elbow. Cross.
Now if you say it in your head, it's going to make it a whole lot easier to do with your
body. So call the moves in your head. This way. Elbow. Cross. Hook. Step. Kick. Elbow.
Cross. Hook. And kick. Elbow. Come on. You're just going to do it four more times. Let's
make it on. Go. Elbow. Cross. And kick. Three more. And two to go. Thank you Wendy for the
sound effect. It's great. Cross. Hook. Now hold it here. Give me a skip. Now you have
got five sequences. Very simple sequences. You've learned them all. You've perfected
them all. Let's run it. Few more minutes left. Let's really drive this home. Hook it. Four
times. Four. Three. Now you've got eight punches down low. Eight. Now coming up next with
your two block. Block. Block. Block. And kick. Kick. We're going to do it again. Ready?
Hook it. Woo. Hook. Make it powerful. Down low. Eight. Seven. Six. Five. Add your block.
Bang. Bang. And your kick. Kick. Squat. Kick. Skip it out. That was your first one. Second
one. Right foot in front. You've got three jabs. One cross. Hook. Duck. Knee. Knee.
Kick. Switch. Are we ready? You ready? Here we go. Four. Three. Four. Three. Two. Jab.
Jab. Cross. Hook. Duck. Knee. Knee. Kick. One. Two. Three. Jab. Jab. Jab. Cross. Hook.
Duck. Two knees. One kick. Come on. One more time. Wait for it. Four. Three. Two. Jab.
Jab. Jab. Hook. Duck. Two knees. Get into that kick. Last time. Jab. Jab. Now I know
you do not need a break. We're going to go straight into the shuffles. You ready? Shuffle
it. Jab. Punch right. Up a cut. Punch right. To the left. Jab. Punch left. Up a cut left.
Now then came the squat and the side kick. Squat. Heel. Kick. And together. Squat. Heel.
Kick. One more with the squats. Heel. Kick. Last time. We're going to go straight into
the shuffles. Four jabs to the front. Right arm. Four. Three. Two. To the side. Four.
Three. Two. Back to the front please. Four. And you've got two roundhouse kicks on the
end. Right leg. Again. Change it. Left side. Three. Two. Over you go. Four. Three. Two.
Back to the front please. Four. Three. Two. Add your roundhouse. Bang. And elbow. Go.
Elbow. Kick. Elbow. Cross. Hook and kick. Elbow. Cross. Hook. Kick. Elbow. Cross. Hook.
One more time. Come on. Elbow. Cross. Hook. One more time. Elbow. Cross. Hook. Change
legs. Ready? Go. Elbow. Cross. Hook. Step. Kick. Elbow. Cross. Hook. Kick. Cross. Hook.
Kick. Cross. Come on. Just two more times. Hang in there. Elbow. Cross. Hook. Kick.
Last one. Alright. Hold it here. Legs apart. Guard up. Power finish. Up the cuffs. Roll
them. Up. Up. Up. Coming up underneath the chin when you went short in the warm up.
But for 10 seconds I want you to go as fast as you can. Now. Come on. Roll it under.
That's it. Five more seconds. Four. Three. Two. One. Now. I want you to start bringing
it down. Only got a few seconds left. Letting the heart rate come down. You have worked
superbly. Take it into a bit of a cross. Keep moving your feet. Good. Still using your body.
You don't want to just stop dead in your tracks. Whatever you do. Keep moving and bring it
down gradually. Using your legs as well. Bring your heel up. Now. I don't know about you.
Feeling like we've had a pretty good workout. So have you as well. Giving your legs a bit
of a shake. Bringing your heart rate down. And you have finished your cardiovascular
section. Congratulations. When we come back June will be taking front position. Leading
you with some fabulous muscle conditioning exercises. Don't go anywhere.
I started doing aerobics very young when I was a school girl. 14 years old I started.
I was teaching by the time I was 16. And 12 years later still going. Do I have a sweet
tooth. I think we all have a sweet tooth don't we. I don't know anyone who doesn't have a
sweet tooth. But yeah I do eat well. I'm a vegetarian. But I think you've got to reward
yourself every now and then with a chocolate cake. Doesn't it. Let's get down onto those
hands and knees. It's time now to exercise and strengthen the muscles of the shoulders,
chest, arms and abdominals. We begin with our push up. Beginners what I like you to focus
on is keeping those knees directly on the hips until your strength level increases.
Everybody else you can either have it on a diagonal or straight into an advanced position.
The choice is yours. You've got the option to return to whatever position you want to.
Have your arms sitting directly beneath the shoulders and then take them a foot apart.
And that's your stance for your chest position. Lock your abdominals in. Draw your
navels in towards the spine. You're looking down straight to the floor and we start with
a two count position all the way. Nice and smooth for this exercise. So remember whenever
you're executing a chest workout your arms should be wider than the shoulders. So for
down for two. Up we come for two. Now the breathing. It's better for you to actually
exhale on the way down and take a breath in. But at this early stage just find a breathing
pattern that you are comfortable with. Easy down. Starting to feel it into those chest muscles
by now. Alright let's do two more like this. And then we have a little recovery stretch.
One to go girls. Down and down. Up we come. Now to stretch out simply sit yourself back
on top of your feet. Release the tension around the wrist. Now roll up onto those hands. Pop
one foot forward. Because you were pressing down onto the palms of the hands it tends to
build up a lot of tension around the wrist. So we stretch out these parts of the body
as well. Change hands. Now let's go back to those push up positions again. You might want
to try now the option into that second position. Knees on a diagonal. The count is straight
into a single push up. So go up and down. Up and down. It's very important to make sure
those abdominals are really pushed in tight. So just imagine you're drawing your navel
in towards your spine and hold it there. Push and up and down. Press it. Come on you're
half way home there. Four more to go. Three. Two. Last one and another stretch sitting
all the way back in. This stretch will help to lengthen out the muscles along the sides
of the arms. We come up on our hands and that foot forward. Just take a quick stretch into
the wrist. And let's try it the other way. Now we're going to combine the two combinations
together. One set of two by two. Two singles. Get yourself into position. Abdominals in
tight. You ready girls? Wendy you're looking good there. Two down. One. Two. Up. Follow
it with two singles. Straight down. Straight up. Slow it down again. Put the brakes on.
Push. Two singles. Take it home and up. Press it down. Two again. You've always got to kind
of put those brakes on during this first routine. Brakes on. Two down. Easy. Focus on the breath.
Singles. I think we're just doing one more. Down. Down. How are you feeling it Wendy?
Shaking those muscles there. Well done everybody. Take a quick stretch. Pushing it through.
Lengthening out the sides. Alright you're just going to come up again. Repeat those
wrist stretch. You'll turn and try that through the other hand. Let's target into those abdominal
muscles. Get yourself right down onto the back. There's four different exercises. We'll
start with the most basic. Our first one. Have our hands behind our head. Beginners
your option is to interlace the fingers and absolutely support the head. The count is
two up, two down. Let's go into the exercise. Straight up. And down. Now while you're just
cruising through this exercise, don't push yourself. Just take it nice and easy. Remember
there's lots of other changes coming very soon. I want you to first of all focus on
keeping that navel down. So lock those abdominals in. Use them. Here we go. Take it up. The
same thing with the breathing pattern. Find one that you are comfortable with. Press it.
But ideally what I like you to concentrate on is breathe out as you lift the body. So
you exhale here. Breathing on the way down. Take it up. And down. Now make sure your body
does not come up any further than 30 degrees. Any more than that, you're using your hips
to lift the body. Couple more. Push. Take it down. And up we come. Try to keep those
smoothsman smooth. Focus. Very control. And the last one. We've got a stretch. I call
this a recovery stretch. Lengthen your arms. Stretching from the toes right up towards
those hands. Draw your waist in. And take it down here. Now get back into that same
position. Hands supporting the head. There's a rhythm change here. We're going to go up
for three, down on one. Let's move it. One, two, three, down on four. Repeat. Push. Easy.
Now while you're cruising through this exercise, I want you to just check those elbow
alignment. Make sure they're definitely right out to the side of the body. So don't bring
your arms forward. They stay out. Press. Press. Is your tummy muscles down? Are they locked
in? Come on. It's got to be a lift on that third count. That's the hardest I know, but
just give it a try. Push it. And up. Up. Up. Twice more. You're almost towards the end.
Yes. Again. Uh huh. Come on. One more time, everybody. This is the last set through. Finish
it off. Push. Push. Well done. Have a quick stretch again. And we're going to combine
these two combinations together. Two up, two down once. Three up, one down. Here we go.
Get yourself back into position. Lock those tummy muscles in. Feet definitely behind the
bottom. It's two up once, then three up, one down. One, two, three. Repeat. Two counts
again. Push. Push. Down for two. Three counts up, one down. Twice more at this tempo. Push.
And down. Three up. Press. Take it up on that third lift. Down one more time. Two counts
again. And finish off with your threes. Well done. A quick stretch. Now we're changing
the actual exercise itself. This time we're going to target the muscles that run across
your belly. So for your leg position, just have your feet a touch wider. Hands back to
that same position. The movement is coming up. A little twist, center, and return. This
is working right across those abdominals. Be sure you're actually twisting only to the
point of your waistline. So try to avoid lifting or twisting the knees or the feet or the hips.
Take a little turn there. Here we go. And up we come. Twist. Elbows must be out to the
side at no time. Allow it to come in front of your face. Twist. Good. It's quite a strong
exercise. So always remember, just do as much as you can and stop and have a rest whenever
you need to. Take it up. Up. I'm really feeling this. One more to go. Yes. And down. Another
recovery stretch. Lengthen out through the arms and the legs. Draw the waist muscles
in. Drop that tummy down. Good job. Now your fourth exercise. It's fairly advanced. So
beginners, this is the position I want you to go into, bringing one leg in and using
that opposite elbow. Intermediate to advanced. You're going to have those legs sitting above
your hips. And it's like riding a bicycle. You bring that knee in, push down with the
paddle. Yeah. Just check those knees there, girls. You want to make sure it's in line
with your hips. No more. This is quite strong on the back. So keep, take care. Yeah. Hang
in there for eight. You can do it. Push. You've always got the option to go back to that
beginner's version. Moaning and groaning out the back there. That's right. Happily. One
more to go. Good job. Now, instead of going straight into the recovery stretch, just pull
those knees in. And then you move into a recovery stretch. Lengthen out through the arms. Draw
the waist muscles in. Now I'd like you to come up with the knees. Turn yourself onto
the side. I'm going to bring you back up onto your hands and knees. It is extremely important
not only to exercise the front, but the back as well. So this will be a terrific exercise
for you to go through. Raise your right arm, opposite leg, lengthen everything in line
with the spine, lower the head. Now try to steady this movement. Remain in it for about
15 to 20 seconds. Longer once you become more confident. And take it down. Let's try it
through the side. Lengthen tall. Long is a great exercise for the back. Also helps you
with your balance. Beautiful. Let's try that again. It's the right arm, left leg. Draw
the navel in towards the spine. Don't let all that good work go to waste. Take it down.
Now let's try it through the side. Good long stretch. Beautiful. Right. We're going to
come up onto those bottoms. Crossing leg position. Take one big breath. And I'll be returning
with a stretch routine. Yes, I have lots of good tips for staying young, keeping fit.
Stay out of the sun. Try not to smoke. A little bit of drinking. Watch what you eat and just
enjoy life. I exercise almost every day of the week. I do a lot of different activities.
Some of that's working and some of it's just stuff I enjoy doing. I don't work out every
day. I prefer to work out three times a week. That way I give a rest to my body and it doesn't
become boring. It's time now to calm your mind, relax your body and stretch out those
side muscles. First of all, let's take some deep breath. Inhale. Bring the arms up above
your shoulders. Press the palms gently together and just take those hands right down to sit
in front of the chest. Repeat it again. Breathe in. Now as you do this, begin to bend softly
down on top of your knees and then lengthen out through the legs. Let's try that one more
time all the way up. Good long stretch and a breath out, sinking down on top of those
knees. Let your hands go. You're going to take the step out to the right side, soften
through that top elbow, curve from the waist, relax that body over the legs, hold it there
and just gently roll up bone by bone. The head is always the last to come up. Join the
feet together. Step out to the left side. Up and over we go. Get it stretched to the
side of the body. Twist from the waist, only from the waist. Hold it there and then roll
up bone by bone. And the head is always the last. Take it over to the right side again
and over. Little twist, turn down to the waist. Bring that arm forward. Roll it up bone by
bone. Well done. And the legs together. Last one over to the left corner. Stretch it to
the side of that body. Twist from the waist. Be sure to draw the navel in towards the spine.
Protect your back and easy up. Draw the legs together. Now stretch the arms out to the
side. Open up through the legs and the right arm. Scoops across the body. Now be sure to
bend down on top of that knee as you travel the body to the corners, getting that lovely
stretch across those inner thighs. One more to go. Scoop it out and over. Lengthen those
arms. The body follows through, come through the center and it's time to stretch out into
the calf muscles. Turn yourself right over to the corner of the room. You take your right
arm there, stretch it over to the side. Now it's the back arm. Big long stretch. What
we're doing here is just stretching all the muscles around the shoulders, the chest, as
well as the side of the body while you're holding the stretch into the calf. Now sit
your arms by the side. Little bit of a hip stretch. Going to draw that knee in, get it
right underneath that hip to work into the hip flexor. Roll the ball of the foot forward
and back. One more time and take it down. Now simply drag that back leg a little closer
in. Sink your body weight down and you can feel the stretch working beautifully into
the ankle of the back leg. Now unload the knee. Take a deep breath. Arms up. Sit your
bottom back, moving down into a hamstring stretch, allowing that foot in front to flex.
Concentrate on pulling those tummy muscles in. Well done. Now lower the ball of the foot
down. You're going to raise the back arm to focus on your balance. Gently to stretch out
into the quadriceps. That's it. Hold that balance there. Gently. Five, six, seven and
eight. Tip the knee down. Turn to the front. It's two deep breaths here and a breath out.
Soften down into those knees. Notice how the legs are now into wide stands. This will help
to prepare you for a stretch into your inner thigh muscles. So just gently lunging it out
to the side. Definitely working into those stretches from all those side kicks that Michelle
took you through. Great leg workout there. Over to the corner of the left leg. Hold it
right here. Now come back to the center. Soft down onto the knees as we roll up through the
base of the spine. We're going to repeat all those stretches to the side now. Just maintain
a calf stretch. Focus on keeping the back leg very straight. Heel pushing down into
the floor. Now the front arm rotates. Follow it with your hands. You're allowing your body
to turn. And then it's the back arm. Well done there. Let's try it with the front arm
again. Stretching it up and over. And the back arm for the last time. Elbow sits underneath
the shoulders. Little hip flexor stretch. Push. Back. Push. And back. Two more. One
to go. Last one. And take it down. Now move those legs a little bit closer, allowing your
body to sink down. Stretch it through the ankles. And unload the knees. Take a deep
breath. Bring the arms up. As you exhale, bend into the back leg, allowing the front
leg to flex through the foot. Feel that stretch working beautifully into the hamstring muscle.
Alright, lower that front foot. Steady with the balance. Take that back arm. Extend it
up above the shoulder. Catch this one here. You can feel it stretch into the front of
the leg. Steady. Well done. Release it. Turning back to the front. And just draw those legs
in together. Two deep breaths. As you exhale, palms together. Down we come. And breath
in again. Now from all those punches that you did, you've worked very hard in that area.
Let's focus now on stretching this part of the body. Step the feet apart. And just draw
that elbow in. You can feel that stretch working into the back of the shoulder. Now that same
arm. Bring it to the back of the head to stretch out through the tricep area. And let it go.
Now the left arm. Bring it together. Using that palm of the hand to cup the elbow joint.
Feel that stretch into the back of that shoulder. Let it go. Take this arm up. Down we come.
If you can reach this high. Just give it a little bit of a pull across there. Well done.
Now to stretch across your chest. Raise your right arm up on a diagonal. Left arm. And
try to squeeze your shoulder blades together. And release it. Now the left arm goes up.
The right arm goes out here. And then both parts of the body. Squeeze this gently back.
And again. Take a deep breath. Bring the arms up. And let it go. One more time. Breath in.
And breath out. Now just let the head drop over to the side. You're soft down on top
of the knees. Not actually working yourself into a squat position. Easy down. Now roll
that chin across the body to the front. And then take it right over to the side. Be sure
to relax through the sides of the arms. Good. Come back to the center. Going to raise both
of the shoulders up towards your ears. Tighten up. Squeeze every part of those muscles along
the sides there. On the count of three. One, two, three. Relax it. Shake it out. We'll
try that again. Up we come. Tighten up. Hands into fist. Ready to kind of go into a fighting
position. And then just let it drop. Two deep breaths. Arms up. And breathe it out. Again.
Pick it up through the air. And exhale. One last time. Straight legs. Squeeze the muscles
to the buttocks. Down we come. And just drop those feet together. Palms together. Squeezing
the palms to the hands. You're taking a bend on top of both legs. Now keep the knees where
they are. Get a quick stretch up and over to the side. And climb. One deep breath. We
hope you've enjoyed the workout. Please be sure to recommend it to your friends.
And we'll see you next time.
Right now. Right now.