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Special K brings you the new aerobics.
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Hello and welcome to the aerobics lifestyle video number three.
We've got a warm up designed especially for you to get your body nice and warm.
We'll be leading into low impact sections.
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.
Five, six.
Now into fours.
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.
Just stomp it.
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.
Swing the arms through.
And step once more.
Reach.
Now just make that a little bit quicker.
Front.
Back.
Out of hop.
Front.
Back.
Out of hop.
Again.
Woo.
Here we go.
Getting a little bit warmer now.
And front.
Back.
Front.
One more set.
Five.
Six.
Let's stretch through the whole body to the side.
Side.
Two.
Three.
Cross.
Two.
Three.
Side.
Big reach through the whole body.
Again.
Reach it out.
Woo.
Last time.
Reach.
And cross.
OK.
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 body.
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 and point.
Eight more of those to go.
Really stretch through that leg.
Keep breathing deeply.
Six.
Seven.
Bring the 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.
And keep lifting up through the center of the body.
Hold it down there and reach.
So 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.
It 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 the lunges.
Reach it out.
Stretching into those inner thighs.
Reach it out.
Six.
Let's just take a 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.
Down.
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.
Stretching into the quadriceps.
A little bit of dynamic stretching there.
Now let's take two lifts.
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 out.
Two more.
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.
We'll put together a bit of a 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.
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 around.
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.
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.
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.
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.
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.
All right.
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.
Want your circle.
Press, press.
Circle.
Press, press.
Circle.
Just free it up.
Eight more.
One, two, and three, four, five, six.
Let's march it on this floor.
You've got that one now, I think.
All right.
It will 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.
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.
Walk it.
Last time.
Pivot.
Pivot into that cha-cha.
One more time.
Here we go.
Roll it.
Yeah.
And push.
Push.
Push and pivot.
Yeah.
Push, push.
One, two, three.
And again.
Feeling warmer.
One more time.
Push, push.
One, two, three.
Last time.
One, two.
Now 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.
Arms up, two, two.
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.
Reach 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.
So tricky little grapevine there.
Add those shoulders.
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 up for eight.
We'll just add one more step into it.
You're going to like this one.
Little Egyptian step.
Here we go.
Moving to that side.
Let's see it.
And it's one, two, three.
One, two, three.
On the spot.
We're going to move those hips.
Push.
And push.
Let it go now.
And five.
Take it to the Egyptian.
Here we go.
And a go.
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 kind of like that one.
Here we go.
And one, two, three.
One, two, three.
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 and 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, OK?
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.
Taking it nice and light.
Now, some of the movements will have you traveling forward and backwards,
so be sure to have a space for you to be working quite comfortably.
And 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.
One, up and throw it over.
Over.
Very, very strong with those arms.
Five, six, seven.
Let's take it 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 that waist and then opening them out to the side,
keeping your elbows close by the waist.
Four to go.
And one, two, three.
Last time.
Four.
Let's take it into that double shot.
Double arm.
Double.
Seven and eight.
Singles.
One, two.
Throw it over.
Three, four, five, six, seven, eight.
Step it forward.
Push it back.
Try to increase the intensity each time if you're able to.
So that way you're working your heart and your body.
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, and 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.
And five, six, seven.
Take it forward now.
Push it strong.
Push it.
We're going to add it on on four.
One, two, three.
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.
And hug it.
Five.
Six.
Seven.
Eight.
Here we go.
Just jog it up.
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.
Reach it tall.
Five.
Six.
Seven.
Step it 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.
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.
And moving a little bit faster.
Everybody ready?
Whoo!
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.
Whoo!
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.
Four more to go.
One.
Two.
Three.
Bend the elbows and lift it.
Five.
Six.
Seven.
Pick it up with the arms and up.
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 got.
This one.
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.
Now let's have you facing 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, lift it.
Woo.
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.
Here we go.
Lift it.
Do one more each way.
Push it away.
Now throw it over.
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.
One.
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 are 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.
Arm 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.
Your body is very strong and tall.
Try not to slouch.
Keep lifting it.
Five.
I want you to lift the knee up to the chest on eight.
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.
Whoo.
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.
Six, 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 10 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, lift.
Whoo.
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.
Whoo.
Last time forward.
Knee up.
Hands, hips.
Two more of these.
Take it back with a flick.
One, two.
Two jumping jacks.
You're almost to the end.
Keep it up.
Whoo.
Okay, that's it now.
Slow it down with a bit of a march on the spot.
And we'll be back with some Dynavance workouts
to keep those legs moving.
We certainly had a great aerobic workout with June,
and now we'll be working into our Dynavance,
and we'll be doing some upper body toning
and a bit of lower body toning as well.
I've just tied the Dynavance 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 you 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.
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.
Work 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?
Good.
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 squeeze into the chest region.
Push.
And down.
And up.
again.
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.
Give it good resistance.
Five.
And six.
Two more.
Seven.
And eight.
Let's swap over.
Here we go.
And eight.
And down to extend that elbow three, but try not to pop into the joint four
Five and six two more
seven
Into the deltoid just eight presses up and down two and 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
Three strong press
Four almost there keeps trying five and six two more
Seven last time eight good work take it up
We're working to the waist a little bit in the upper body take a little stretch back opening up that chest press 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
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 squat working into the back pull back
So you're really pressing the shoulder blades back opening up the chest and push
Here 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 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 star waist stretch four reaches one two three all the way around
and
Up take it again
one two three all the way around
And opposite 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 legs and let's work into that back eight presses
Seven six if you keep pressing and working with the dine events a little bit longer if you like
Otherwise 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've got down into the squat up
Squeeze it and down
Press open now think of squeezing 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. Oh, 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
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 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 other backs and thighs your hamstring muscles also calls 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
You 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 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
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
Six take your arms out for balance hold it for 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 four three and two and one
Now turn just diagonally taking your front foot forward loop 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 around front foot forward to help maintain your balance 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 across 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 next lot of exercise that will be demonstrating will be your abdominals and back muscles and Shannon will be leading you through this class
All right 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 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 down
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 almost there five six seven take a break
Okay just relax we're working with the lower back now and a little bit into the bottom so beginners watch Effie and Becky again
They'll just be lift 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 their 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 whoo 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 every 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 tummies 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 going to 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 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 sixteen more and four and three and two just the very last one
One should we blitz it for sixteen little squeezes in in in in squeeze squeeze very last set and then we'll just work those obliques on the other side 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 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 hand 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 and right pushing strongly each time the aim is try to get trying to get the ball of each foot flattening into the floor
It's a 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 ham 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 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 straight and just look behind you very strong stretch working across that waist
Releasing it gently now for the hamstring muscle 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
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 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
Face into take your left leg behind you 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 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 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.
Thank you.
Special K is low in fat.
Special K is high in iron.
Special K is high in protein.
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Special K brings you the new Aerobics Oz Style.