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Hello and welcome to the aerobics oil style video number three.
We've got a warm up designed especially for you to get your body nice and warm and we'll
be leading into a low impact section so let's just start by rolling through the shoulders.
Take it through the whole body, rolling it around, six, seven, right into it now let's
take it in.
Little presses, five, six, take it out now and one, two, three, four, really warming up,
bring your legs together, push.
Little presses with those arms, take it to the other side and push.
Keep the tummy in nice and tight, take it back together and push.
You've got it.
Six, now into four, circle the arms, take it together, other side, four, take it together,
again and push, take it together, other side and push, back together, into twos now, get
those feet working, back together and together, two more, together, single counts.
You've got it now.
Jump, take it out there and push, push, five, six, seven, now big reaches through the whole
leg and back, front, little steps, stretch the whole body through, reach, two steps again,
reach, reach, swing the arms through and step once more, reach, reach, reach, now just make
that a little bit quicker, front, back, add a hop, front, back, add a hop, again, here
we go, getting a little bit warmer now and front, back, front, one more set, five, six,
let's stretch the whole body to the side, side, two, three, cross, two, three, side,
big reach to the whole body, again, reach it out, woo, last time, reach and cross, okay,
just open it up, let's move those hips now, get the whole body moving and six and seven,
little combination, a one, two, a one, two, three, one, two, a one, two, three, two more
of those, woo, let's pivot it around now and pivot, pivot, looking good everybody, swing
it out and swing, two, three, four, five, six, combo and a one, two, a one, two, three,
a one, two, a one, two, three, one, two, a one, two, three, one, two, just shake it out
and march it on the spot, march it out, standing nice and tall, let's get that breathing working,
let's move that body to the side now, so side, two, three, throw, side, two, three, throw,
side, two, three, throw, all right, a little hop to it now, let's take that energy up a
little bit more, one, two, three, take it up, one, two, three, take it up, back on the
spot, just march it, march it, step and point to the side, step, step, step, step and point,
eight more of those to go, really stretch through that leg, keep breathing deeply, six,
seven, bring your legs together and just bend it up and down, working into the thighs now,
let's open up, nice and wide, turn the legs out, take the arms to the side, all the way
up, big reach, two, three, open up the arms and push down on those legs, make it deep,
deep, you keep lifting up through the center of the body, hold it down there and reach,
but if you're trying to lose weight, doing exercise is a great thing to help you get
there, it's also very, very important that you eat properly, if you skip meals, doing
bad things for your body, you need that food to give you energy, provide nutrients to repair
and build your body, can damage your health if you don't eat properly, so keep eating
well, lots of good nutrients in the body, keep reaching, five, six, seven, let's take
it into lunges, reach it out, stretching into those inner thighs, reach it out, six, let's
just take it double time for eight counts, reach and two, everybody getting a bit warmer,
good, five, six, seven, let's stay on one side, turn it into a lunge, working through
that hip flexor, let's reach now, up and back, up lifting that back heel, working through
the whole calf muscle, stretching through the entire body, five and six, let's take
it all the way back everyone and down we go, hamstring stretch, let's work the shin at
the same time by tapping down and up, take that for eight more counts, eight, seven,
six, that looks great, four, three, two, let's move through the center, open up, other side,
let's get that stretch, tucking under in the hip flexor and reach up and back, up, nice,
up and back, five, six, let's take it into our hamstring stretch, down we go and just
down and up with that foot, eight more, seven, six, five, four, three, two, let's take it
through the center, open up, take it in and take a little march on the spot, up we go,
we'll be moving into our low impact section now, this is where we'll take the heart rate
up just a little bit, you do want to be working into your training zone, it's very, very important,
so whatever age you are, your training zone will be just a little bit different, so you
can refer to the chart and find out if you're working into the right section, let's take
a deep breath and make sure we're getting lots of oxygen into the blood, once more up
and exhale, last time we go, up and out, let's just take one leg to the back everybody, just
pushing back, push back and back and back, stretching into the quadriceps, a little bit
of dynamic stretching there, now let's take two lifts, one and two, one and two, one and
two, back to the singles, we'll add a punch with the arm, up we go, up and up, big reach,
stretching through the whole body, oh yeah, here we go, and last set, one and two, three,
four, doubles now, up and up, two more, woo, singles for four, one, two, three and two
doubles, one, two, one, last time through, one, two, three, two doubles and one and two,
let's take it down now, take a little bit of march on the spot and we'll teach you some
great moves, combine them together and put together a bit of routine for you, let's get
ready, march it up, up, starting with your right foot you step forward and back, forward
and back, forward you can swing the hips into it just a little bit if you like, swing the
arms, one more set, front and back, five, six, seven, now we're going to take two to each
corner so it's two to the front, two to the left and two, two to the back, front, so you've
got it, two to the side, front and back, front, back to the front, let's just march it up
for eight and we'll try that all one more time and five, six, seven, front and back
to the front, two times and back, front to the side and one, woo, looking good everybody
and front, take it back and front and back, front and back to the side and side, back
to the front, let's march it out for eight, now we're going to quicken that up, make it
little pivots so it's a quick one to each corner, get ready, here we go, first to the
front, pivot, pivot, woo, they've got it, march it out for eight and one, two, three,
four, back to the pivot, here we go around, one, two, three and four and you march, two,
three, four, five, six, just one more time, take it round, looking good, march it out,
one, two, three, new step, a diamond step, we cross over, out, back and front, over,
so get those feet working, try it one more time slowly, over, try it double time now,
quick one, cross it and cross it, add a punch, one, one, now add two punches, one, two, one,
now add four punches, up, two, three, four, up, take two more of those, up, woo, that's
it, up, march it out now and march, this is where you catch your breath, one more set,
march it out, good idea to keep eating, don't skip any meals, what I do is I carry fruit
around with me during the day and snack on that, that's a good thing to do, if you don't
eat it screws up your metabolism a little bit and you end up not losing the weight that
you'd like to lose, one more set, we'll take it back to our pivot, here we go, five, six,
seven, to our pivots, here we go and pivot, pivot, pivot, pivot, march it out, we're going
to take it to our diamond step, nice and quick, here we go, cross it, add a sharp punch with
one arm, punch it, and punch it, add two arms, here we go, and one, two, woo, and one, two,
four arms, one, two, three, four, two more to go, one, two, last time, one, two, march
it out, woo, let's take that through one more time to our pivots, pivot, pivot, and pivot,
you've got it, and march, two, three, four, into the diamond step, cross it over, woo,
get it moving, add the punch, up, and up, two arms, up, two, up, two, four arms, one,
two, three, you make a mistake, it doesn't matter, keep going, you'll get it, last time,
up, march it out now, and march, you've got it, alright, let's learn a new step that we
can add onto it, we'll take it into a bit of a cha-cha step, get ready, five, six, seven,
here we go, right foot forward, one, two, three, forward, one, two, three, circle, press,
press, circle, press, press, circle, circle, just free it up, eight more, one, two, and
three, four, five, six, let's march it on the spot, you've got that one now, I think,
alright, we'll take it into a pivot turn, oh, this is getting, no, it's not complicated,
you'll get it, keep going, five, six, into our two pivot turns, so it's pivot, pivot,
march, two, three, again, pivot, pivot, looking great, again, you're doing really, really
well group, and march, one more time, pivot, pivot, march, into the cha-cha, here we go,
one, two, one, two, three, one, two, let's add those arms, circles, and circles, two
more, woo, I hope you're feeling a little bit warmer, make sure you're working in your
training zone, let's take it to the pivots, here we go, pivot, pivot, march it out, one,
two, three, again, moving, moving, and one, two, two more, pivot, pivot, walk it, last
time, pivot, pivot, into that cha-cha, one more time, here we go, roll it, yeah, and
push, woo, push, push, and pivot, yeah, push, push, one, two, three, and again, woo, feeling
warmer, one more time, push, push, one, two, three, last time, one, two, and what do you
think about putting all those things together, yes, no, yes, we'll give it a try, here we
go, try it with us, five, six, seven, and eight, we're going to pivot front, side, back,
and side, got that, no, let's try it again, here we go, so you pivot front, side, back,
and side, you march it out, take it into your diamond step, you cross, and cross, let's
add four arms, two, three, up, two more, up, two, three, up, you march it out for eight,
and march, two, three, into the cha-cha, here we go, cha-cha, two more, you've got it, pivot
turns, take it out there, push, push, very last time, you did really well, push, push,
and let's march it out for eight, yeah, okay, a little bit more low impact, let's start
something new, why not, and five, we'll take a cha-cha to the side, pull it out there,
and cha-cha, pull back, cha-cha, let's work that upper body a little bit, you're pulling
those elbows behind you, now on the spot for eight, up, two, three, really pull back, and
five, six, let's take that cha-cha again, cha-cha, pull back, nice smooth long arms,
march it out, reach, pull it back now, and a one, two, three, four, five, six, let's
leave that alone, march it up, we'll take it into a grapevine step, we'll work our shoulders
a little bit, here we go, six, first in the grapevine, this way, front, back, up, up,
that's a tricky little grapevine there, add those shoulders, up, up, and up, good work,
take eight more of those, take it up, two, three, four, five, six, seven, on the spot,
just up, two, three, and four, five, six, seven, march it out for eight, we'll just
add one more step into it, you're gonna like this one, a little Egyptian step, here we
go, moving to that side, let's see it, and it's one, two, three, one, two, three, one,
two, three, on the spot, we're gonna move those hips, push, and push, let it go now,
and five, woo, take it to the Egyptian, here we go, and a go, woo, you've got it, yeah,
one, two, three, and one, on the spot, move those hips, move it, yeah, move it, and move
it, five, six, Egyptian, one more time, I kinda like that one, here we go, one, two,
three, woo, one, two, three, well we'll just start to cool down a little bit, but not really
because June will be taking us into an aerobic section, you can carry on with that, or fast
forward it to the toning section.
Well we hope that you've enjoyed that segment that Shannon had put you through, that was
great Shannon, thank you very, very much, and beginners, if that was very comfortable
for you to work with, I want you to try and remember some of the moves so that you can
be using it throughout this next segment, we'll be actually working, doing exercises
to improve your cardiovascular system, so if some of the jumps become a little bit too
tough, refer back to the low impact routines, okay, and remember, do make sure that you
take your pulse occasionally to make sure that you're working within your target zone,
so let's pick up into that step everyone, take it nice and light, now some of the movements
will have you travelling forward and backwards, so be sure to have a space for you to be working
quite comfortably in, so if there's a chair close by, get it out of the way now, let's
jog it out first, four, five, six, and seven, now the action is a basketball move, what
you're doing is you're taking that arm way up there over your head, and just a flick
off the wrist, flick it, and flick, double action, six, seven, now give me a single arm
shot, up and throw it over, over, very, very strong with those arms, five, six, seven,
let's take into doubles again, reach it, and reach, five, six, seven, single arms, reach,
throw it over, keep jogging it out, five, six, seven, one more time with the doubles,
doubles, and doubles, five, six, seven, singles for the last set, reach, reach, we're going
to add it on here on four, one, two, three, and four, now take it forward and back, forward,
when you come forward, imagine you're wanting to hug your body tight, wrapping around, around
that waist, and then opening them out to the side, keeping your elbows close by the waist,
ready to go, and one, two, three, last time, four, let's take it into that double shot,
double arm, double, double, seven, and eight, singles, one, two, throw it over, three, four,
five, six, seven, eight, step it forward, pushing back, pushing back, try to increase
the intensity each time if you're able to, so that way you're working your heart and
your lungs more efficiently, seven, and eight, here we go, reach it up, throwing it over,
and five, six, seven, single shots, reach it, jumping into it, and five, six, seven,
eight, second move, wrap the arms around that waist, taking that foot way out to the front,
four more, one, and two, three, let's go through it, one more time, and then we'll add into
the step, throw it over, five, six, seven, single shots, over, over, and five, six, seven,
take it forward now, push it strong, push it, push it, we're going to add it on, on
four, one, two, increasing the intensity, three, last time, four, now take the right
leg, lift it up to the back, lift it, the arms, just bring your hands towards your chin,
no higher, and think of pushing down with the resistance, four more, one, two, let's
take it from the top with a basketball shot, over, four more, one, and two, three, four,
singles for eight, one, and two, three, four, five, six, seven, second step, forward, hug,
five, six, seven, eight, here we go, just jog it out, and jog it, keeping those legs
and arms moving, let's take it from the top again, and throw it over, throw it, five,
six, seven, single shots with the arms, singles, singles, reach it tall, five, six, seven,
a bit forward, and back, forward, and five, six, taking the foot up to the back, hands
to your chin, lift it, and lift it, four, three, from the top, one last time, throw
it over, throw it over, five, six, seven, singles, reach, increase that intensity, five,
six, seven, a forward step with a little hop, hop it, five, six, take the foot up to the
back, arm action, pushing down the hands with the resistance, and four, three, let's take
a jog on the spot everybody, jog it out, two deep breaths, exhale it, one more, lift it
up, and blow it out, relax your arms, and begin by kicking your feet up to the backs
of the thighs, moving a little bit faster, everybody ready? Now we're going to travel
in the shape of a square, lots of room to move around in, increase the intensity, and
let's pick up that pace and that energy, take it back, arm actions, five, six, seven, watch
us first, we go forward, two, turn it, three, four, step it up, take it back, push the arms,
and turn, on your toes, feel those calves pumping, back, push it strong, turn, on your
toes, reach it, be sure to land into your heels, lift it, turn, push it up, forward
travel, whoo, turn it, on your toes, four, three, two, one, jump it back, turn it, push
it, two, three, do it again, you're almost there, turn it, on your toes, one last circle
going back, turn, stay where you are, finish it, forward, let's go, and turn it, push it
up, you've got halfway to go, jump it back, turn, lift it, five, six, now finish it, you've
got half more, turn it, whoo, lift it, now jog back to the center, arm actions, keep
your elbows down, let's take that feet up, up a little bit higher, come on push it, and
four, three, two, one, arms out, working through your triceps, pull it right back, whoo, four
more to go, one, two, three, bend the elbows and lift it, five, six, seven, pick it up
with the arms and up, whoo, four to go, one, two, three, come on everybody, the last time
elbows bending, push it way back, five, six, seven, give it all you've got, this one, reach
it, reach it, four, three, two, and one, slow it down, now what we're going to do next is
work you aerobically still and also exercise just to work on the side of the leg, so let's
have your face in sideways, you're traveling diagonally, reach with this one, one, two,
now walk away from me, pushing out with that arm, take the leg up, so it's always the same
leg that's lifting up to the side, and it's the same arm that's kept straight, pushing
lifted, whoo, take it out, and leg up, lift it, so you're throwing that arm way up above
the shoulder, now push it down, sweeping the arm away from the body, two, three, four,
now sweep it away, now push it up and over, sweep it away, push it out, resistance all
the time, there we go, lift it, do one more each way, push it away, now throw it over,
five, six, seven, come back to the front again, five, six, do the same leg lift, one, two,
now let's go to the other side with a jog, waiting for the cue, four, three, two, ready
when you are, let's pick that leg up, two, three, four, the leading arm is pushing away,
taking that leg, lift it up, be sure to actually lift with the side of the thigh and not with
the front, so don't twist into that hip, now I want you to count to ten, and if you can
do it quite comfortably, that means you will probably be working within your target zone,
heart rate zone, but if you're finding it difficult to reach up to ten, you may be pushing
your body a little bit too hard, so just slow it down, you've got lots and lots of time
to improve your cardiovascular system, five, six, seven, one more time going back everybody,
lift it, with a jump, four, three, let's take it back to the front again to finish it off,
six, seven, and eight, give it all you've got, lift it, let's jog it in the center,
same action, both arms pumping up, taking that leg, and lift, four, three, two, with
two deep breaths, inhale, exhale, up and out, place your hands on your hips and let's just
start by doing some heel kicks to the front, got a last routine to go through, do the best
you can and remember a low impact move, if you're getting a little bit tired by now,
keep it moving, five, and six, seven, let's add some arms into this, reach it out, reach
it out, your body is very strong and tall, try not to slouch, keep lifting it, five,
now I want you to lift the knee up to the chest on eight, reach it, reach it, are you
landing on the heel of the opposite foot everybody, taking it down, good, four to go, one, two,
three, let's drop that heel down again, and five, six, seven, take the leg up, lift it
tall, this is a great one to actually firm up the front of the thighs, seven and eight,
push it down, push it, four, three, two, last time with the leg up, lift it tall, lift it,
and five, six, seven, take it down just to give me a little jog on the spot, time to
do a pulse check or perhaps count up to ten again, and we'll take you through the last
little routine, lots and lots of energy for this last part, okay, here we go, take it
back for four paces, we're going to jog forward for this, one, two, repeat the same one going
back, now when we come forward we'll add it on, one, two, hands on the hips with a kick,
heel lift, do it again, up, and again, one more time each leg, heel, knee, heel, let's
take it back with a flick, flick it, let's go forward again, lift the leg, hands on the
hips, heel, heel, two more of these, up, take it back with a flick, travel forward, knee
up, hands on the hips, heel up, now we're going to add it on as we go back, so here
we go, watch this one, two jumping jacks, one, two, over, one, two, over, from the top,
hands on the hips, heel, heel, two more of these, take it back with a flick, two jumping
jacks, one, two, last time forward, knee up, hands, hips, two more of these, take it back
with a flick, one, two, two jumping jacks, we're almost to the end, keep it up, okay,
that's it now, slow it down with a bit of a march on the spot, and we'll be back with
some Dyna Bands workouts, so keep those legs moving.
We certainly had a great aerobic workout with June, and now we'll be working into our Dyna
Bands, and we'll be doing some upper body toning and a bit of lower body toning as well.
I've just tied the Dyna Band in a figure eight around my ankles, tucked it under the
socks as well, just to protect it, it's tied in a one-sided bow or a knot, whichever feels
more comfortable to you, we'll get right into moving, just like to stand with your legs
together, take two presses to the side, and then four on the spot, little squats, squeezing
into the pectoral region, and again, here we go, down and up, and the wider the step,
the more you're working those legs as well, push, two, three, let's try it again, here
we go, down and up, down and up, push, just take it one more time, and then we'll start
to work into triceps, and down, little squats, push, two, three, and four, okay release it,
let's get used to it, take it up behind us, wrap it around the hand, push, and push, into
the tricep area, that area does tend to get a little bit flabby as we get older, so we're
going to tone that area up, usually the front side of the body is a lot stronger than the
back side of the body, and a lot of women have problems with that area as well, a lot
of women also are lacking in iron, so just make sure you're very aware of your diet,
you're getting a lot of iron-rich foods, press, and press, let's take the other side everybody,
get it up there, and push, and push, if you are low in iron, I know I definitely do notice
it with myself, I start to become very, very tired, it's very important to get enough,
and push, take it for eight more, also if you're low in iron, you won't really be burning
off fat efficiently, so that's an important thing to remember, last set, five, six, seven,
and eight, let's take it down now, working into the deltoids, step onto it, here we go,
and lift it, working into those shoulders, yes, up we go, and up, so if you're a young
mom, you need strong shoulders to pick up those kids, so here we go, up, last set to
go, one, two, three, and four, five, six, let's swap over to the other side, whoops,
here we go, and up, and down, give it a good tight pull, and down, up, eight more to go,
eight, everybody feel it, you feel it go, up, and up, almost there, stick it out, four,
and three, and two, I'd like us to combine the whole thing together, so go back to the
first step, let's work the chest, take it behind, get ready, nice and tall, here we
go, and push, up, push, four on the spot, one, two, three, other side, and down, up,
down, four on the spot, one, two, three, one more time to each side, down, and up, down,
really squeezing the chest region, push, two, three, one more time, nice deep breath and
squat down into those legs, press, this is the last time, here we go, push, two, three,
up into the triceps, just up, two, just eight tricep presses, three, really extend the arm
up there, four, and give it good resistance, five, and six, two more, seven, and eight,
swap over, here we go, and down, two, extend that elbow, three, but try not to pop into
the joint, four, and five, and six, two more, seven, into the deltoid, just eight presses,
up, and down, two, and down, three, four, nice strong press, and try to exhale on the
exertion, seven, one more, and eight, let's swap legs, here we go, press it up there,
up, and down, two, and down, three, strong press, four, almost there, keep trying, five,
and six, two more, seven, last time, eight, good work, take it up, we're working to the
waist a little bit and the upper body, take a little stretch back, opening up that chest,
eight, seven, six, five, four, three, two, now waist stretch four times, one, two, now
we're going to go all the way around, big circle, and up, take that again, big stretch,
one, two, three, all the way around, all the way up, good, one more time, two, let's go
the other way, all the way around, last time, press, two, three, all the way around, and
up, let's take it down into a squat, working into the back, pull back, so you're really
pressing the shoulder blades back, opening up the chest, and push, I feel it in my back,
press, two, three, nice strong back, so that's what we'll have, five, six, seven, now into
a lunge, keep pressing with the back, and lunge, lunge, five, six, now into a combination
lunge, press, center, press, up, press, center, press, one more time to each side, press,
center, press, last time, press, center, take those arms up again, big stretch, up we go,
pressing all the way back, stretching into the pecs, five, six, seven, let's try a waist
stretch, four reaches, one, two, three, all the way around, and up, take it again, one,
two, three, all the way around, and up, let's take the other side, one, two, three, all
the way around, and up, other side, one, two, three, all the way around, and up, take it
down into the legs, and let's work into that back, eight presses, eight, seven, six, you
can keep pressing and working with the dine and bans a little bit longer if you like,
otherwise, we'll see you in a moment with another segment.
Join us now for some exercises to help tone and firm up your thigh muscles, we're going
to be doing front legs, sides, buttocks and hamstring, starting with the legs wider than
the shoulder width, let's take your arms out to the side, we go down into the squat, up,
squeeze it, and down, press, open, now think of squeezing the legs in together, so the
arms are actually coming in together at the same time, now emphasize more on the leg area
rather than the upper body because Shannon did put you through a pretty tough upper body
workout there, Shannon, that really worked on my shoulders, that was a good one, bending
down, open, together, and up, now if you find that you're probably doing the exercises with
shoes, try it without shoes because it's probably easier to drag your foot in, okay, the choice
is yours, because we're not jumping in any of these moves, you don't really need the
support, so let's keep that body moving, that's good, contracting into those inner thigh,
you're working the inner thigh muscles and the front of the thigh, we'll take it down,
open, now squeeze your legs together, that's it, down, and squeezing it, four more to go,
one, two, open it, three, last one on this side, four, and take it down, now let's just
finish off the inside leg by just doing some fairly simple squats, don't take it down too
far, down for four more, and one, two, three, and four, the next group of muscles we're
going to be working on are the backs, the thighs, your hamstring muscles, also cause
for a little bit of balance, just pull that foot up halfway only towards the back of the
leg, place your hands on your hips, maintain your balance by lowering the back foot on
each repetition, take it up, lift it, really squeeze into that bottom, try not to let your
upper body collapse though, keep it very strong there, continue holding into the lower stomach,
four more to go everybody, one, lower, two, lower, three, last time, and four, let's take
it down to this side, pick it up, squeezing into the back of the thigh itself, now surprisingly
Australian women tend not to have too much calcium in their diet, in fact 45% of women
have insufficient calcium intake which can lead to problems later on in life such as
weak and brittle bones, now exercise can help in building strong bones but it certainly
can't do without your calcium, so remember to drink plenty of milk or be more generous
with it on your cereal, four to go, one, two, three and four, taking it down, opening up
into those legs, be sure to have your thighs facing forward, let's take it down into a
gentle squat, pressing, pressing, imagine you want to sit on top of your heels keeping
your back belly straight, press down, six, now we're going to continue pushing your thighs
down towards your heels and slowly bring your legs in until they're about shoulder width
apart, the next group of exercise is working your abductor muscles there on the side, five,
six, take your arms out for balance, hold it, four, three, two, now all you're just doing
is pushing up then come back to the center and center, be sure to have your weight even
when you come down on both feet, not too high with the lift, press it down, good, just take
it easy, use your arms to help maintain your balance, lift it up, breathe then exhale,
five, six, seven, one more set to go through, lift it, picking up with the side of the thigh,
five, six, three, and two, and one, now turn just diagonally, taking your front foot forward,
little contractions going down, now think of actually tucking your buttocks under, front
foot is pointed, point, now as you come up just a little press into that hip, see how
that cheek is just contracting inwards, working into the buttocks, good, and five, six, seven,
and eight, turn it around, front foot forward to help maintain your balance, tuck under,
tuck under, now remember don't fast forward just to come to these lot of exercises, no,
no, no, no, you got to go through from the very beginning and stick with us all the way
through, keep pressing it down, four to go, and one, two, three, and four, take it open
up into those thighs, elbows crossed forward, we press down and just lift it up only to
the shoulder area, breathing out, and out, keep pressing it, it's a great one to firm
up to those thighs, now do it with the legs open out to the side, and five, six, seven,
continue working the legs the same way, push back and lengthen, and lengthen, five, six,
seven, point your toes and knees forward again, breathe and out, inhale, four to go, press
it back, two, three, turn your feet out to the side, keep it moving smoothly, now try
to take your arms up just that little bit higher, be sure that you're able to see them
both right throughout as you bring them forward, single arm moves, left arm, then the right,
and the left, reaching up tall, up, up, four more on each side, here we go, one, two, three,
four, little pulses coming from the legs, keep pressing it down, five, open him up a
little bit wider, let's take a lunge over left and right, reaching out, and take your
upper body with you at the same time, hands resting on top of the thighs, and let's slide
them down, slide it, slide it, now the next lot of exercise that we'll be demonstrating
will be your abdominals and back muscles, and Shannon will be leading you through this
class. Alright, we're now moving into the abdominals and the back section, we're strengthening
and toning those areas to help you feel healthier and have a better posture, so I'll start
by demonstrating on June, I'd like to start with a basic exercise which will get you in
touch with your abdominal region, it's a prone abdominal contraction, so I'm starting on
June here, all she's doing is lifting her belly up and away from the floor, so contracting
tightly, lift, so you just see that from the side, give that a try, you may not have worked
your abdominals for a while, so this will help you to get in touch, perhaps you've just
been pregnant recently and you'd like to get those abdominals working again, this one will
just get you in touch and have you feeling those muscles, then that's the important thing,
lift and down, five and six, okay we'll leave it at that, we'll take it into the upper back
now, extend the arms all the way out if you're advanced, keep the arms bent as Becky and
Effie are doing if you're a beginner, and let's lift up, up and down, so working into
the upper back region, keep your feet on the floor and keep your neck nice and long, so
basically you keep looking at the floor, if you have a partner they can hold your legs
down for you, otherwise let's put one leg on top of the other if you're having problems
keeping them down, and just remind yourself to keep pushing the feet into the floor, up
and down, up, let's just take eight more, working that back, lift, so it's a hyperextension
to the back, you might just want to check with your doctor and make sure that's okay
for you to be doing, it's a very strong movement, last set, one and two, three and four, woo
we're almost there, five, six, seven, take a break, okay just relax, we're working the
lower back now and a little bit into the bottom, so beginners watch Effie and Becky again,
they'll just be leaving out one movement, so it's bend, lift, extend, but just Effie
and Becky will not be doing a lift, so they're not doing a lift as you can see, but June
is doing a lift and so is Michael, so they're actually lifting their legs off the floor
and contracting, two more sets, in and up and out, looks great, and in and up, good,
one more set to go, in and lift, out, very last time, and five, six, seven, good, okay
just relax that now and take it to your side, we're working to the oblique region, okay
get ready, here we go, lifting up and down, and up and down, so she's squeezing the side
of her waist there, squeezing and lifting, you don't necessarily have to be on the elbow,
Effie is on the hand, you can use the hand to push yourself up and away, probably a good
way to get started, lift and just take eight more everyone, lift, and Michael's got a real
crunch going in there as well, he's really squeezing into that region, up, last set to
go, one and two, three, four, five, six, last time, good work, okay everybody onto the backs,
let's work the upper part of the abdominals, hands either right behind the head or you
can cross them behind you, make a bit of a pillow for yourself, here we go, lifting the
shoulders up and down, up, so we want to exhale as you go up, imagine you're holding a large
apple in between the chin and the chest, so we're not going to hyperextend the neck, we're
not going to pull on the head in any way, I'll just show you the wrong way to do it
with Michael, so he's going to pull, I would like you not to do that, keep your head still,
that's it, and down, up, eight more to go, we want to exhale up, inhale down, exhale
up, inhale down, five, six, seven, and eight, take your hands up on your thighs everyone,
grab hold of them, get the shoulders off the floor and let's blitz it, blitz it, now those
of you that are just starting off, just stay hold of those thighs, if you're more advanced
why don't you take your fingers to the knees and blitz the middle part of the abdominals,
let's take it for eight more, woo, got it, lift and lift, keep breathing Becky, five,
six, just hold it there for a moment for an isometric squeeze and slowly down, let's reach
to the toes, take it side, center, side and center, really reach long, squeezing the side
of the body, reach long and center, long, very nice, side, two more sets, you can reach
towards those toes, go for it, reach and center, reach, just got eight more to go, still supporting
the head in the center with that hand and center, exhale, inhale, five, six, and we'll
give that one a rest, let's take it more into the lower abdominals and still working into
the bleaks with a figure eight, around and around, so it's a figure eight with the knees,
around and figure eight, try to keep it smooth and flowing and you'll feel the tummy's working,
you can extend your hands to the side if that helps you to control it, if you're more advanced
or a bit stronger you can leave the hands behind the head, circle, you might even want
to put the hands underneath the tailbone if you're having problems with the lower back
and circles, circle, last set to go, eight, seven, six, five, four, three, okay just lower
abdominal squeeze, you're gonna lift the hips and down, hips and down, lift those hips,
now if you're more advanced you can take the feet right back to the floor, if you're not
just keep it a very small squeeze, but the important thing is trying to get those hips
up without throwing the legs around, squeeze and down, squeeze, that is not it, that's
not it, that's too easy, you need to keep it nice and tight and feel that contraction
in the lower tummy, the same thing that you felt when you were on the floor, same exact
idea, lift, we've just got eight more, and eight, and seven, she doesn't need any help
oh well, six, you'll need some help after 16 more, and four, and three, and two, just
the very last one, and one, should we blitz it for 16 little squeezes, in, in, in, in,
squeeze, squeeze, very last set and then we'll just work those obliques on the other side,
one, two, three, four, five, six, okay everybody rolling on this side, facing back, let's work
the other side of the obliques, up and down, up and down, so you can really see it from
the back view here which is good, up, so you can continue doing a few more exercises on
your side, and then we'll move it into our next section.
Now it's time for that well-earned stretch, going to start from the lower extremities
of the body, working into your ankles and your Achilles tendon, to start by flexing
and pointing your feet, now you can do these stretches without your shoes on, you'll find
that it's going to be a lot more comfortable for you, but do leave your socks on, okay,
that's it, now sitting up nice and tall, have the hands supporting the back area if you
find that it's quite uncomfortable to sit in this position, just take flex and a point,
now we just do alternately, here we go, so it's into the left, the right, pushing strongly
each time, the aim is trying to get the ball of each foot flattening into the floor, it's
a little bit harder with shoes on, just do the best you can or else just take them off,
seven and eight, now take a flex and holding it there, reaching forward, grabbing onto
your toes and just pull your body away from your thighs, be sure to have the legs very
close together, and the last stretch for the front, reaching towards, wrap your hands around
the shins, pushing your toes away from the body, good, now for the inner thigh muscles,
join the soles of the feet together, leaning your body forward, allow your elbows to sit
on the inside of the knees, using the strength of the arms to push your legs away, going
down towards the floor, coming up, take a breath in, try not to round or slouch forward,
so keep that chest lifted, looking straight ahead or just slightly to the ground in front
of your feet, one last time, take a breath in, releasing into the stretch, exhale, keeping
the chest extended, now bring your legs in together again, flatten your feet to the ground,
take your right arm, place it on the other side, and look behind you, you can feel that
lovely stretch working along the waistline, keep the arm very straight, let it go, take
it up, cross it over, so the arm is straight, and just look behind you, a very strong stretch
working across that waist, releasing it gently, now for the hamstring muscle, take one leg
in front, draw the other foot into the groin area, now just bend the knee, allow your body
to come down as much as it wants to, okay, now relax into the stretch, take a breath
in, exhale, and see if you can get the back of the knee towards the ground, therefore
straightening into the leg, and if you start to feel any pain or discomfort around the
back of the knee, don't push it any further, okay, just a little bit tight so it does take
a little bit of time, coming out of the stretch, straightening up the upper body, let's change
the leg over, bend into the knee first, a breath in, exhale, keep it there in one position,
relax into the stretch, lengthening out the hamstring muscle gradually, the group of hamstring
muscles, take another breath in, exhale, and see if you can just press that back knee into
the ground, go easy, both legs are always slightly different in their flexibility, so
don't assume that this other leg will be a lot and will be basically the same stretch,
rolling upright, okay, let's take both legs forward now, one breath in, working through
and with the arms, exhale, flex your feet, reaching tall, draw your hands into your thighs,
and take another breath in, point your feet, flex them, reaching forward, back very straight,
and the last time, point, a breath in, exhale, flexing your feet, draw your hands in, I want
you to bring your feet in, take your legs slightly apart, let's push up, we're going
to do some standing stretches now, so come up very slowly, head is always the last, come
up, keep the back rounded, facing to the back, and take your left leg behind you, we're stretching
into the front of the thighs and the group of hip flexes, virtually right up this part
here, now centering into the hip, raise your left arm, and lean over to the opposite side,
continue reaching up all the way to the ceiling, hold it here, we don't want you to actually,
so try to avoid this posture, so imagine what it's doing to your spine, and keep it very
straight, and think of going all the way up, let it go, take the other leg behind you,
a breath in with the arms, exhale, maintain that stretch, you're reaching all the way
up, and let it go together, try that with the legs together, both arms, lifting tall,
keep the knees soft as you take the stretch into the side, come back to the center, and
lifting it tall, let's take the last stretch over to the side everybody, and let it go,
spreading the legs apart, let's finish off by doing some deep, gentle breathing exercises,
and allow yourself a few moments to lie down with your eyes closed, do some light meditation,
relaxation exercises, we hope that you've enjoyed all the exercises that we have put
together for you, and it certainly would not have been possible without you, keep exercising,
stay healthy, remember to go through each moves at your own time, and work on them gradually,
hands on the hips, lunging out from side to side, let it go, out, and out, so you're pushing
one shoulder back, and back, bye bye for now everyone, we hope to see you, join us again,
take care.
Special K is low in fat, Special K is high in iron, Special K is high in protein, Special
K is high on taste, and Special K brings you the new Aerobics Oz Style.