Hi, I'm Denise Austin, and welcome to your Power Kickboxing workout.
I've devised this program into two different workouts.
The first 20-minute aerobic workout is for beginners to get you started to burn fat and
burn calories, and have fun while you're kickboxing your way to better fitness.
The second 20-minute aerobic workout is more advanced.
It's a challenger, so you're able to progress to the next level.
So give them both a try and do the best you can.
But first of all, I'd like to teach you the basic principles of kickboxing, and we're
starting off with the upper body, the jab.
First of all, when you're standing there, make sure you're guarding your body.
That's it, that beautiful face.
Now jab out, jab out, that's it.
The goal here is to keep your arms close together, just like that.
And when you extend the arm, you always want to leave about two inches from full extension
to protect the arm.
Always keep your hands about the shoulder length.
That's it, perfect.
Now I'd like to teach you what's called a cross punch.
This is across the body, across the body.
Notice that her elbows come right back in.
Goes across the body and in.
That's it, excellent.
Now the power move.
This is a little more powerful.
This comes from your hip, your abdominal muscles are strong, and it's a nice tight movement.
Excellent for those abs too, as well as the arms.
Okay, Darren's going to teach us the hook.
The hook is a great move.
It really works the upper back muscles.
What you want to do here is pull your arm across in front of your body.
That's it.
Not too bent and not too straight.
That's it, perfect.
And your abs are as tight as you can, tight, tight, tight.
Okay, the next one's the uppercut.
That comes from up and down.
That's it.
Show that bicep muscle.
Show the bicep.
And always try to get your elbow up there.
There you go.
And try not to let the fist go higher than about chin level.
Great.
So those are the upper body movements we'll be using in our kickboxing workout.
Now for the legs, the lower body.
The first is the front kick.
Lift your knee up and extend your leg.
Lift the knee up.
It's all in the abs.
You really want to use your ab muscles to pick up that leg.
Using the thighs.
Excellent.
That's it.
Always make sure the leg you're standing on stays slightly bent to protect your knees
and your back and also gives you better balance.
Now let's try the back kick.
This is great for those buns and those hips and thighs.
Notice again the knee is slightly bent.
The power comes from the abs too.
You lift it and turn.
Notice he's targeting that target and looking, looking back at that target.
You never have to bring your leg up too high, so don't worry about it.
If you can't pick up your leg that high.
You're still using the buttock muscles.
Excellent.
Okay.
Kelly's going to show us the roundhouse kick.
There's two different kinds of side kicks.
We're first going to try the roundhouse.
Now this one takes a little flexibility.
You want to get your leg up, extend it and bring it back down.
Just like this.
Lift it up.
Extend it.
Notice the toes pointed and down.
Now do it real.
Go for it, Kelly.
Excellent.
This is a great roundhouse.
Your toes pointed.
You extend and bring it back in.
It never locks in the knee though, so take your time.
If any time you feel like you're off balance, just grab a hold of a chair and balance yourself
against a chair.
Then you could practice those kicks with balancing the chair.
Good.
Okay.
Now the side kick.
It's a little different.
It comes up through the hips.
That's it.
And extends out and then brings it in and down.
You use more of your abs here.
Notice the foot is flexed.
Excellent.
Good.
Really use the leg.
Okay.
Now that's a side kick.
The buttocks are up.
Notice that her hips almost come up like this.
I tell people it's almost like placing your hip or buns up on a table or a counter.
That way you get the vision of how to do it correctly.
Excellent.
And always make sure you keep your guard up to protect that beautiful face.
Now it's time for our workout.
So let's begin.
March in place.
That's it.
Come on.
Pump those arms.
You're going to do great.
We're going to be powerful.
Self-defense for good health.
That's right.
Self-defense against aging.
It's going to make us young.
Feel strong again.
That's it.
Good.
Pump those arms.
Good.
You got it.
Let's breathe.
In.
And pull down.
Let me see those strong arms.
That's it.
Beautiful.
Good.
Pull.
Breathe.
In the oxygen.
Good.
And out any stress you have.
Inhale.
And exhale.
Good.
And shoulder rolls.
Relax those shoulders.
Good.
Just loosen up.
We'll be using those shoulders.
Oh, yes, we will.
Good.
Loosen up those shoulders.
All the way back.
Good.
That's it.
Excellent.
Stomach in.
Keep your tummy tight.
Reach.
Side to side now.
Notice that the sides of the waistlines are working.
These are called our oblique muscles.
Side to side.
That's it.
Good.
Side.
Reach.
Higher.
That's it.
Now faster.
Good.
Reach it out.
Out.
Really tight, tight, tight.
Little tights.
Good.
You're working the waist.
You're tightening up through the abdominals.
Last one.
Good.
Now hold it right here.
And that's bob and weave.
Okay.
Get your guard up.
Come on.
That beautiful balance.
Strong body.
Strong mind.
Okay.
Bob and weave.
Come on.
Use your thighs.
That's it.
They warm up your body quicker.
Excellent.
Move.
That's it.
Good.
Last one.
Good.
And hold.
That's it.
Now we're gonna do a wide stance.
Make sure your back is straight.
Stomach is in.
Hold yourself in good guard position.
That's it.
Good.
Uppercut.
That's it.
Uppercut.
Come on.
Let me see those biceps.
Use those muscles.
Come on.
Use it or lose it.
If you rest, you rest.
Come on.
Pump it.
Chin level.
Come on.
Now turn.
Move.
Come on.
Get it up there.
Get up.
Good.
Turn your hip.
Bend your back leg.
Turn those heel.
That's it.
Pivot.
Last one.
Hold.
Let me see those muscles.
Hold up.
Take it down.
And lift.
Down and lift.
You got it.
Good.
Beautiful.
Use those legs.
Use those thighs.
Down.
Last one.
Hold.
Good.
Hip flexor stretch.
Now stretch your hands all the way to the floor.
Slide the back leg.
Hold.
Chest up.
Good.
Drop your back knee.
Place your hands all the way up.
And full body stretch.
Hold.
Feel the stretch.
Stomach in.
Beautiful.
Place your hands on your thighs.
Come all the way up to beautiful warrior.
This is level one, level two, and level three.
That's it.
Stretch it out.
Excellent.
Good.
Place your hands on your thighs.
And turn.
And uppercut.
Come on.
Get into it.
Uppercut.
Lift.
Press it.
Come on.
I want to see those muscles.
Show me those biceps.
Yeah.
You got it.
Use them.
Good.
Last one.
Now hold.
Show those muscles.
Take it down and up.
Down and up.
Beautiful.
Front knee stays in that 90 degree angle.
Very important here.
You're going down and up.
Good.
Use those legs.
Now hold it.
Hold it.
Can you feel that good stretch right here?
Excellent stretch.
Good.
Place your hands all the way down to the floor.
Run or stretch.
Hold.
Chest is up.
That's it.
Drop your back knee.
Pick up your arm.
And hold.
Hold.
Lift the body.
Lift it.
Beautiful.
Place your hands on your thighs.
Lift yourself up.
Come on.
Good warrior.
Come on.
We're strong.
Our bodies lean.
You're strong.
Show power in your body.
Show the strength.
Empowerment.
Good.
Place your hands on your thighs.
Lift up.
Ready.
Let's punch it out.
Punch.
Good.
Four more.
Three more.
Two more.
One more.
The other hand.
Punch.
Come on.
Do it strong.
Come on.
This is your chance.
Two more.
One more.
Now four.
Three.
Two.
One.
Switch.
Four.
Three.
Two.
One.
Alternate.
Go.
Punch it out.
Punch it.
Remember the hips.
Remember.
Keep them stable right here.
It's on the abs.
Strengthen those arms.
Tricep toners too.
Across and punch.
Cross.
You're strong.
Good.
That's it.
Feel the strength through the body.
Turn.
Torque.
Turn.
Pivot the foot.
Heel is up.
Pivot.
Good.
Okay.
Last one.
And jump rope it out.
Excellent.
You did it.
There's our warm-up.
Okay.
Now it's time to burn some butter.
Let's get going.
Jump rope.
Legs up.
Come on.
Get that rope around.
That's it.
Good.
Excellent.
Good.
Do the best you can because this is where we're going to burn that butter.
Where it all counts.
Hands on hips.
Let's begin.
Go.
Out.
A little jumping jack.
Here we go.
Almost squat into it using your thighs.
Use your legs.
Use it.
Is your tummy in?
Keep it tight.
Keep it firm.
You can do it.
That's it.
Tummy tight.
Good.
Keep your back straight.
We're going to get that heart rate up to really burn fat.
Fight fat and win.
Yeah.
Okay.
Guard is up.
Here we go.
Ready and out two and push two.
And out two and out.
You got it.
Good.
Out.
That's excellent.
Now we're going to add a punch.
Here we go.
Keep it here.
And add that jab.
Jab.
Great.
Jab it up.
Come on.
Out two and jab it.
You're strong.
You're lean.
That's it.
You're really fit.
Woo.
Out.
Good.
Out.
Excellent.
Keep it moving.
That's the whole key to aerobic fitness, boosting that metabolism.
Good.
Out.
Keep it strong.
Punch it.
Punch.
Good.
And punch it.
Punch it.
Excellent.
Good.
Last set.
Good.
Last one.
Now hold it right here.
March it out.
March it.
You're strong.
Come on.
Keep that body nice and fit.
Good.
We're going to learn the front kick now.
Let's begin.
Hold your body's stance right here.
Ready.
Lift the leg.
Here we go.
Lift.
Down.
I want you to first learn how to focus your abs right here.
Now lift it up.
Extend it.
In.
And back.
Lift.
Extend.
Up.
And back.
Now kick it.
Good.
Kick it.
Remember, keep that leg that you're bouncing on slightly bent.
Kick it out.
Do the best that you can.
If your leg doesn't get this high, don't worry.
But it's focusing on the abs.
Pulling your knee by your abs.
Concentrate.
Good.
Arm it.
Good.
You're still protecting your face.
Yes.
Couple more.
Last two.
Last one.
Hold it back.
Good.
March it out.
Good.
Pump it out.
Come on.
Now we're going to do it with the other leg.
Let's first begin in the guard stance.
And the knee comes up.
Ready.
Knee.
Release.
Tighten the abs.
Good.
It's on the tightening of the abs.
Tight.
Good.
Bend.
Lift.
And back.
Knees in.
Out.
Up.
And fast.
Kick it.
Good.
Kick it.
Remember, make sure the knee you're standing on is slightly bent.
Protecting the knees.
Good.
You got it.
Knee up and kick it out.
You're strong.
You're fit.
Your abs are nice and tight.
Contract the abdominals.
That's it.
Come on.
You can do it.
Focus on being strong and lean.
Good.
You're really fit.
Come on.
Tighten up those abs.
Excellent.
Good work.
Last one.
Good.
And march it out.
Great.
Did you feel your legs?
I hope so.
Now we're going to do alternating.
Alternating front kicks.
Kick it.
Good.
That's it.
Tight.
Good.
Kick it out.
Come on.
You can do it.
Give it all you've got.
Yes.
Couple more of these.
Kick it in the abs.
Lean slightly back.
Let the hips out.
Good.
Last set.
Two more.
One and two.
Release.
Good.
Now we're going to do some double punches.
Let's go.
Arms up here.
Good.
Here we go.
Punch.
Tighten up those abs.
Come on.
Punch it out.
Good.
That's it.
Come on.
Harder.
Tight.
You're strong.
Yes.
Cross punch.
Good.
Cross.
Great.
Keep it moving.
That's the whole goal.
Boost that metabolism.
Good.
Punch it out.
Good.
A couple more of these.
Last one.
Hold it.
Good.
Let's jump rope.
One foot, the other.
Jump rope.
Good.
It's a great way to really get your body in shape.
Stamina.
Endurance.
Great.
Energy up.
Come on.
Come on now.
You got the power.
Get it from deep within you because we're going to have some fun on this one.
Do the best that you can.
Now come on.
Burn some body fat.
You can do it.
Yes.
Good.
That's it.
Now double feet.
Here we go.
Ready?
And go to the side.
Punch it out.
Out to the side.
Good.
You got it.
Make it strong.
Strong.
Precise control.
That's it.
Come on.
Hit your target right there.
Hit it hard.
Hit it good.
You got it.
Tighten up those abs.
Pull your elbow back in.
That's it.
Pull it in.
Great.
Tighten up those abs.
Corner to corner with the jab.
Great.
Two more.
Last one.
Hold.
Lift.
We're now working on those abs.
Think of this as your ab workout.
Standing crunches.
Come on.
Pull.
It's all here.
Feel it.
Good.
The leg you're standing on should be slightly bent.
Never lock out your knee.
Pull in those abs.
Tense.
Tighten up those abs.
Contract it.
That's it.
Belly button in.
Good.
Two more.
One more.
Good.
Jog it out.
You got it.
Good work.
I really want you to feel it.
This is your ab workout.
Good.
Ready to the other side.
Here we go.
Out and over.
Cross jab.
That's it.
Good.
Great.
Corner to corner.
Get those arms up.
You know.
Tighten those abs.
Yes.
Great.
Suck it in.
Tighten it up.
Push it hard.
Come on.
Jab it.
Jab it hard.
You got it.
You're doing great.
Keep it up.
You can do it.
Great.
Couple more.
Just like that.
Last one.
Good.
Now work those abs.
Ab it.
Good.
Tighten up those abs.
Concentrate.
Really pull it in.
Like a chin up bar.
Pull it in.
Really.
Pull in the belly button.
Tighten up those abs.
Really work it.
Work it.
The power comes from in.
That's it.
Tighten up the abs.
Pull in the belly button.
Up.
Good.
Two more.
That's it.
Last set.
Good.
Okay.
Jog it out.
Good.
Side to side.
Good.
You got it.
Get that heart rate up.
Yes.
You're doing great.
Keep moving.
This is how we really boost that metabolism.
Okay.
Work it to the side.
Now concentrate.
We're going to begin the roundhouse.
Bend the leg you're standing on.
Balance.
Lift.
Straight.
Down.
Release.
Lift.
Stretch.
Down.
Now up tempo.
Up.
Good.
Up.
Great.
Tighten up those abs.
You got it.
Strong body.
Strong mind.
Work those legs.
Good.
Point your toes.
You can do it.
Good.
Now this arm could be anywhere you feel comfortable.
You could even pull it out if you want.
Wherever you feel most balance.
Good.
Use your wall if you need extra balance.
Beautiful.
I like to place my hand on my hip to really give my body complete stability.
Torso tremors.
Yes.
We got two more right here.
Come on.
You're strong.
You're really strong and powerful.
Last one.
Good.
Okay.
To the other side.
Let's get ready.
Take a deep breath.
Plant yourself.
Point your toe.
Hand on your hip.
Lift.
Ready.
Up.
Extend.
Down.
Up.
Extend.
In.
And down.
Ready.
Lift.
Down.
Lift.
Down.
You got it.
Good.
Complete, precise control.
Target.
That's it.
Hit your target.
That's great.
You're doing great.
I'm proud of you.
Remember, do the best that you can.
It does take flexibility.
If your leg doesn't lift this high, don't worry.
It will eventually.
It'll get there.
I promise.
Just a little more effort, you'll be able to do it.
That's it.
Good.
Remember, the leg you're standing on, keep it bent.
Good.
Lift it up.
Come on.
Lift it up.
Never straighten out your knee again.
Good.
Last one.
Good.
And relax.
Okay.
We've got a fun combo for you.
Two knee lifts, one roundhouse, and a punch.
Here we go.
Ready.
And pull.
Pull.
Kick.
Punch.
Pull.
Kick with a little uppercut.
Good.
Lift.
Kick.
Uppercut.
Let me hear you.
Come on.
Woohoo.
And good.
Good.
Last one.
Good.
Pull.
Kick.
Okay.
Try it with the other side.
Here we go.
Ready.
Pull.
Roundhouse.
Uppercut.
Pull.
Roundhouse.
Uppercut.
Pull.
Roundhouse.
Uppercut.
One more.
Pull.
Roundhouse.
Uppercut.
Uppercut it out.
Come on.
Now it's where it all counts.
You've got to keep moving.
Give 110% now.
Come on.
Punch it up.
Punch.
Uppercuts.
Tighten up those abs.
Really feel it.
Good.
That's great.
Okay.
And march in place.
March in place.
Come on.
Pick up those knees.
You can do it.
Come on.
Punch it out.
You're lean.
You're doing great.
That's it.
Get those knees up a little higher.
Great.
Good.
We're going to begin with a nice walk forward.
Just turn to the side.
Good.
Here we go.
Ready.
Go.
One, two, three.
Just tap.
Good.
Now try it again.
Just up.
Two.
Tap.
Back.
Add a shuffle now.
Shuffle, shuffle, shuffle.
Tap.
Walk it back.
Good.
Now add the arm.
Ready.
And jab, jab, jab.
Hook.
You got it.
Good.
Jab, jab, jab.
Strong arms.
Great.
Hook.
Come on.
That's it.
Good.
Pull down that elbow.
Pull it.
Pull it down.
Yes.
You're strong.
Come on.
Let me see that target.
Hit that target.
Aim to me right now.
That's it.
Good.
Three more.
Punch, punch, punch.
Good.
Really feel that hook.
Down through the shoulder.
Last one.
Good.
Now hold it in place.
Let's turn to the other side.
Stomach is in.
Back is straight.
Good.
We're gonna take it forward.
Here we go.
Ready.
And walk it forward.
And walk it back.
Add a shuffle.
Good.
Now add your jab.
Here we go.
Punch, punch, punch.
Up.
That's it.
Great.
Come on.
You're strong.
Woo.
Yeah.
Let me hear you.
Go.
Uh.
Yeah.
Good.
Strong and powerful.
Uh.
Great.
Jab it.
Uh.
Great.
Stomach in.
Good.
Uh.
Keep the elbows in.
That's it.
Uh.
Great.
You're strong.
One more time.
Let me see it.
Good.
Uh.
Last set.
Good.
Uh.
Now hold it right here and march it out.
Good.
We're gonna do squats.
We're gonna use our legs.
Come on.
Take it down.
Ready.
And down.
Kick it out.
Down.
Kick it out.
Good.
Strong legs.
Come on.
Think about those abs.
Good.
Breathe.
Woo.
You're doing great.
Strong arms.
That's it.
Excellent.
Go down.
Good.
Up.
That's great.
Come on.
Kick it up.
Kick it out.
Good.
Kick.
That's it.
Do the best you can.
Strong arms.
That's it.
Last one.
Okay.
Run it out.
Good.
Now let's start right here and do back kicks.
Ready.
Run.
Kick.
Release.
Kick it out.
Kick.
Remember the balance is in the leg that's balancing.
Don't lock out the knee.
Good.
Best way to reshape that bottom half.
Oh, yeah.
You'll look great from behind.
That's it.
Squeeze the buttocks.
If you don't squeeze it, no one else will.
Last one.
Yes.
Okay.
March it out.
Turn to the side.
Working on the other leg.
Ready.
Take it down.
Kick it out.
Good.
Look back.
Now aim at your target.
Look at your target.
That's it.
Tighten up your tummy.
Come on.
It's all in the abs.
Beautiful.
It's called a back kick.
Look where you're going.
That's it.
Come on.
Aim.
Hit your target.
Back there.
Yes.
Squeeze your buttocks.
Good.
Last one.
Good.
Okay.
Jump rope it out.
Great.
Okay.
Now we're going to put it all together with our combo.
Shuffle up with a hook, then a front kick and back kick.
Lock it back.
So let's get ready.
On guard.
Come on.
You're strong.
Do the best you can.
Okay.
Ready and up, up, up.
Hook, kick and back it.
Walk it back.
Now hold.
Get yourself ready and go.
Good.
That's it.
Kick and back and walk it out.
Good.
And hold.
Set yourself up.
Go.
Good.
Hook.
Good.
Kick it back and walk it back.
That's it.
Hold.
Do the best you can.
Go.
Good.
Hook and back.
That's it.
Good.
That's it.
Go.
Good.
Kick.
Back.
Hold.
That's it.
Set yourself ready.
Go.
Punch it out.
Good.
Hook.
And back.
Walk it out.
Now hold it right here.
Good.
Double jumps.
Go.
Come on.
Give it all you can.
Punch it out.
Good.
All those boxers do a lot of jump rope.
Come on.
We're training.
We're getting stamina.
We're getting power.
Endurance.
Energy.
Yes.
Good.
Now crazy eight.
Good.
Crazy eight.
That's it.
Great.
Keep it moving.
Just like that.
Great.
Good.
Okay.
Walk it out.
Take a deep breath.
Inhale.
Now pull it down strong.
Exhale.
Beautiful.
You did it.
The hard part's over.
Now it's time to stretch and cool down.
And exhale.
Beautiful.
Arms out.
Hold yourself upright.
And go to slight triangle.
Just hold.
Elongate the spine.
Great.
Do a nice, soothing cool down.
You're a champion.
You're a winner.
You did it.
You won.
Good.
And lift up.
And to the other side.
Beautiful.
Just hold up.
Look at your fingers.
Hold it up.
You're doing it.
Good.
And lift up.
And to the other side.
Beautiful.
Just hold up.
Look at your fingers.
Hold it up.
You're doing great.
Just stretch.
Lift all the way up.
Beautiful.
Turn to the side.
Clasp your hands behind you.
Chest up.
Open up the chest.
Great.
And lean your body weight forward.
Do a nice, slight stretch of your legs.
Good.
Just hold it there.
Take us in.
Elongated.
You did it.
I'm proud of you.
Get fit because you are worth it.
You deserve to feel your very best.
This is a fun way to work out.
And lift up.
Lift up.
Inhale up.
And exhale down.
Beautiful.
Let's go to the other side.
Turn.
Clasp your hands.
Once again, bend the front knee.
Lunge.
And look up.
Stretch it out.
Oh, it feels so good to stretch.
Beautiful.
And lift your body upright.
And relax.
Come down.
And just relax your shoulders now.
Relax them out.
Good.
Stretch out.
Just relax.
Take deep breaths.
It's a great way to reduce any tension in the shoulders.
And let's bring it forward.
Bring it forward.
Feel the stretch.
This is great.
Open up the back.
Good.
Now to the side.
Stretch.
Pull in your abs.
And to the other side.
Bend your knees to protect your back.
And center.
And lift up.
Good.
And out.
Now relax your neck muscles just by dropping the ear towards the shoulder.
Elongate the spine and stretch down.
Good.
And switch.
That's it.
And out.
You did it.
And one deep cleansing breath.
Bring your legs together.
Inhale.
And exhale.
You did it!
Great workout!
Woo!
Excellent.
And inhale.
And exhale.
Now that you mastered the basic workout, now it's time to take it to the next level.
Go ahead and challenge yourself.
Just remember a few things.
First of all, take it at your own pace.
Do what your body tells you.
Second of all, drink lots of water.
And third of all, have a good time.
Enjoy your workout.
So let's go.
Okay.
Get tough.
Here's your workout.
Give it all you've got.
Challenge yourself.
You can do it.
Ready?
Breathe.
Pull.
And breathe.
Bring in that oxygen.
Bring it in.
Pull.
Just like a chin up.
Pull up.
That's it.
Beautiful.
You got it.
Breathe in.
Exhale.
In.
Bring in that good oxygen.
Energy in.
That's it.
Last one.
Good.
Pull it up and down.
Now pull it forward and down.
And forward.
This is great for the back.
Great stretch.
Good.
Round your back.
That's it.
Keep your tummy tight.
Don't let it sag down.
Good.
Pull.
Stretch.
Pull.
That's great.
Excellent for your upper back.
Wonderful stretch.
Good.
Strong bodies.
Last one.
Good.
Now hold it.
Good.
Stretch those shoulders.
Now great warm up.
Excellent for those rotator cuffs.
Come on.
Strong arms.
Chest is up.
Good.
The tummy is tight.
Warm up those arms.
Great.
You're doing it.
Can you feel the stretch?
That's it.
Good.
A couple more.
We'll be using those shoulders.
That's it.
Last one.
Good.
Now hold it here.
Hold it.
Punch it out.
Good.
That's it.
Now cross punch.
Cross punch.
Good.
Cross punch.
Cross it out.
That's it.
Good.
Now hook it.
Hook it.
Now uppercut.
Uppercut.
Good.
Let's try it again.
And punch it.
Punch it.
Good.
That's it.
You're strong.
Punch.
Good.
That's it.
Great.
Cross.
Hook it.
You're strong.
Good.
Uppercut.
Good.
Now push your thighs.
Get low.
Get down there.
Press your weight through your heels.
Use your legs.
Use them.
That's it.
Great way to shake those thighs.
Come on.
Use your body.
Tummy's tight.
Good.
Squeeze those abs.
And that's it.
Good.
Couple more.
Just like this.
Now down and up.
Take it down and up.
Two more.
Down.
Now add a kick.
Down and kick.
Good.
Strong legs.
Come on.
Sit back through your heels.
Sit back.
Good.
We're just warming up so you don't have to kick high.
Just stretch it out.
Kick it out just a little bit.
Abs are tight.
Down.
Kick it out.
You've got it.
Great way to shake those bodies.
Good.
Two more.
Last one.
Good.
Take it out.
Beautiful.
Nice, deep plie.
Good.
Hold it there.
Open up the knees.
Stretch your back up nice and tall.
Never let your tailbone go lower than the knees.
Perfect.
Turn to the side.
Hold it down.
Slide your hands all the way to the floor.
Chest is up.
Stretch out your legs.
Good.
Now hold your body to plank position.
Stomach is in.
Don't let those tummies droop down.
Hold it in.
Let's do a pushup.
Good.
Let's do downward facing dog and yoga.
Good.
Let's do another pushup.
Excellent.
Strong body, strong mind.
We've got one more pushup.
Stomach in.
Good.
Downward facing dog.
Hold this one.
Hold.
Hips are up.
And bring your leg through.
Legs together.
Slowly come up in sudden salutation.
Beautiful.
To the other side.
Let's take it down deep.
We're going to use our legs for the roundhouse kicks.
Good.
Turn to the side.
Reach your hands to the floor.
Chest is up.
Front knee stays at 90 degree angle.
Beautiful plank position.
Abs are tight.
Ready and pushup.
And downward facing dog.
Hips up.
Up, up, up.
Good.
Again, a pushup.
Abs are tight.
Perfect.
Press.
One more pushup.
Great.
Hold that downward facing dog.
Stretch it out.
Great.
Bring your leg through.
Both legs together.
Stand up nice and tall.
And release.
Stretch forward and let's work the abs.
Now pull, pull, pull.
This is our ab work.
Come on.
Tighten it up right here.
It's tight.
Contract those abs.
Tough.
Come on.
Think tough.
You can do it.
Pull.
We got two more.
One, two.
Switch sides.
Pull, pull, pull.
That's it.
Come on.
Pull as hard.
Real tight.
Tight abs.
Good.
Two more.
Tighten up those abs.
Good.
And run in place.
Good.
Keep jumping.
You got it.
You're doing great.
Now it's time to jumpstart that metabolism.
Let's go.
Come on.
Do your best.
You can do it.
Come on.
Jump rope.
Come on.
Get your body fit.
Okay.
Are we ready?
And out.
Come on.
Jab.
That's it.
Come on.
You're strong.
Tone those arms.
Firm and up.
Jab, cross.
That's it.
Good.
Come on.
Punch it out.
Good.
Out.
Good.
Out.
Come on.
Jab, cross.
Good.
Power.
That's it.
Power.
Good.
Last one.
Now we add jab, cross.
Duck.
Jab, cross.
Duck.
Come on.
Duck.
Get down there.
Bob and weave.
That's it.
Good.
Jab, cross.
Get down.
Bob and weave it.
Great.
Use those thighs.
Come on.
Sit back.
That's it.
Two more.
Good.
Two more.
Last one.
Give it all you've got.
Come on.
I see that.
Strong.
Good.
Okay.
Now hold it.
Pounce.
Good.
Out.
Press.
Out.
Press.
Come on.
Double it up.
Double.
Harder.
Strong.
Is your tummy tight?
Good.
Keep it strong.
That's the idea.
Tight tummies.
Good.
Last one.
Good.
Okay.
Turn to the side.
Think about keeping your body strong.
Let's go.
And jab.
Jab.
Good.
Come on.
Strong, tight abs.
You've got strong arms.
Work those triceps.
Down.
Over.
Down.
Cross.
Good.
Punch.
Cross.
Good.
Jab.
Cross.
Jab.
Cross.
Now get into it.
Give it the back foot.
On this one.
That's it.
Use it through the hips.
Now add a weave.
Good.
Bob and weave.
Out.
Down.
Get down there.
Good.
Get down.
You're strong.
Yes, you are.
Use the legs.
Come on.
Duck.
That swing is coming to you.
Come on.
Protect that beautiful body.
That face.
Good.
You've got it.
Use the legs.
Last two.
That's it.
Last one.
Go.
That's it.
Good.
March in place.
Just relax.
And circle.
Good.
You're doing great.
Good.
Just jump rope it out.
Now we're going to work those legs.
Let's get started.
Tap.
Good.
Strong arms.
Strong body.
Strong minds.
That's it.
Be healthy.
Tap.
Low lift.
Tap.
Lift your leg.
Good.
Lift your leg.
Good.
We're going to do a side roundhouse kick.
Lift.
Good.
Lift.
Now can you pick it up a little higher?
Good.
Higher.
Come on.
Do the best you can.
That's it.
Good.
Now get deeper.
Into the plie.
Good.
That's it.
Punch it out.
Good.
Come on.
Use your body.
Here's where you're going to tone muscle and burn fat at the same time.
Come on.
Use it.
That's it.
You've got it.
You're strong.
Beautiful.
That's it.
Strong.
Two more.
Last one.
Good.
Okay.
Relax.
March in place or run in place.
Good.
You're doing great.
I'm proud of you.
We're burning fat now.
Okay.
Just relax.
Tap it out.
We're going to work on the other leg now.
Just lift.
Good.
Start out small and pick it up.
Good.
That's it.
You're doing great.
Strong abs.
Good.
You can do it.
Now lift that leg and add the arm.
Add it.
Good.
Strong.
Good.
Punch it out.
You got it.
Block.
Good.
Come on.
Block with the hand.
That's it.
Block.
Good.
Now plie.
Down.
Kick it.
Good.
Use your legs.
Get down there.
Open wide stance.
Down there.
Great.
Get down.
Good.
That's it.
Punch it out.
Good.
Punch.
Good.
That's it.
Last two.
Last one.
Good.
Run in place.
Good.
Great.
Double jump rope.
Stomach tight.
Good.
You're doing great.
That's it.
Good.
Fix the legs now.
Point your toe up.
And jump rope it out.
Come on.
You can do it.
That's it.
You're tough.
Yes.
You're powerful.
Your body's stronger.
That's great.
You're feeling fit.
Yes, you are.
Okay.
Pump it up.
Here you go.
Let's get going.
Have fun.
Burn those calories.
Let's go.
Come on.
Use the body.
Use your body.
That's it.
This is a total body workout.
Now hold yourself right here.
Pull.
We're going to start with some ab works.
That's right.
Pull it out.
Work on the sides of that waistline.
Switch legs.
Pull.
It's all the strength in your abs.
Complete control.
Focus on your tummy.
Good.
Again.
Now pull.
Tighten that.
Good.
Pull in the belly button.
Now it's for the obliques.
The sides of the waistline.
Let's try it again.
Pull hard.
Chin up.
That's it.
Good.
And out.
Tighten up the tummy.
Really feel it.
Use your abs.
Pull.
Excellent.
Now pull hard.
That's it.
Good.
You got it.
Switch legs.
Good.
Pull hard.
That's it.
Come on.
Tighten up the waistline.
That's great.
Good.
Again.
Up and up.
Pull harder.
Come on.
Give it all you've got.
This is it.
Last time.
Good.
That's it.
Pull hard.
Side.
Okay.
Here we go.
We're going to go out.
Together.
Step out.
Together.
Good.
Now hold your body up.
Guard.
Guard that beautiful face here.
That's it.
Good.
Now punch it out.
Good.
Punch.
That's it.
Tighten up those abs.
Come on.
Tighten it up.
Now get into it.
Really get low.
Turn.
That's it.
Tighten up the waistline.
Good.
Last one.
Good.
Jumpy dance.
Come on.
Out.
Good.
Bob and weave.
Bob.
Good.
That's it.
Good.
Jack.
That's great.
Good.
Step kick.
Good.
That's it.
Jack.
Good.
That's great.
Ready?
Pump it up.
You got it.
Good.
Jack it up.
Great.
Good.
Bob and weave.
That's it.
Get down there.
Good.
Step kick.
Step kick it up.
Good.
Ready?
And out.
Out.
Come on.
You're strong.
Strong arms.
That's it.
Good.
Bob and weave.
Come on.
Get down.
Good.
Step kick.
Yeah.
Woo.
Good.
Punch it.
Good.
Ready?
Jack it.
Out.
Good.
Stay right here.
Stay here.
Good.
You're doing great.
Take a breather.
That's it.
Good.
Come on.
Good.
Take a breather.
Good.
Okay.
Stay here now.
Get stationary.
We're gonna do some hooks.
They make your body strong.
Go.
Turn.
Pull it in.
Last one.
Good.
The other side.
Pull it in.
That's it.
Come on.
Turn your body.
Pivot.
That's it.
Do you feel the strength?
Yes.
Good.
Last set.
Go.
Single.
Twist.
Strong.
You've got it.
Have fun.
You're a winner.
You're a champion.
Yes, sir.
Last one.
Here we go.
Hold it right here.
Out.
Good.
Is your tummy tight?
Keep those abs firm.
Really targeted.
Good.
That's it.
You've got it.
Get low.
Use your arms.
Go.
Good.
Push.
That's it.
Push it out.
Good.
Push it out.
You've got it.
Good.
That's it.
Keep your tummy tight.
Get lower.
Power in your body.
That's it.
Good.
Last set.
Good.
Beautiful.
Last one.
Good.
Hold it right here.
Good.
Hold it.
Good.
You're doing great.
Good.
Okay.
Here we go.
We're going to go do some jumps.
Ready?
Take it down.
Down.
Out.
Down.
Out.
Use your legs.
Plyometrics.
Make you stronger.
Stamina.
Energy.
Endurance.
Up.
Down.
Hands on thighs.
Sit back through your heels.
Come on.
Give it all you got.
You can do it.
Strong bodies.
Yes.
Power.
Good.
Couple more.
Down.
Out.
Down.
Last two.
Down.
Open.
Down.
Okay.
Run it out.
Great.
Excellent.
Good.
Run in place.
Jack, open up.
You're doing good.
Get the knees up.
Good.
Get the knees up.
Higher.
Get those knees higher.
Good.
Keep it up.
Woo.
Come on.
Higher.
Up.
Left.
Higher.
That's it.
Great.
Get those knees up.
Come on.
Now, focus your arms right here.
Guard is up.
Up.
Lisa, is that good?
That's it.
Have fun while we're burning fat.
Now, bring it down just a little bit.
To a little march, and step touch.
Okay.
Get low.
Come on.
Get low.
Use those thighs.
They burn faster.
Use the thigh muscles.
Get down there.
Good.
We're going to be working to the side now with a step touch and a kick.
So give it a try.
Here we go.
Step.
Cross.
Kick.
Cross.
Jump.
kick, jump, good, step, cross, kick, roundhouse, good,
step, cross, kick it, come on, give it all you got, woo!
Give it all you got, here it is, good, 10 to 10%,
that's it, kick it high, good, that's it, kick, kick, good,
step, cross, kick, you got it, good, one more set,
good, kick, that's it, kick, great,
I'm proud of you, keep it going, right here, hold it,
take a breather, that was great, working those legs,
that's it, and let's scoot a little back here,
okay, we're gonna shuffle up, come on back,
on three, two, one, go, up, two, three, hook,
back, jump side, good, hook, jump side, that's it, hook,
jump side, good, yeah, feel your strength, that's it,
power, good, get down there, good, that's it, good,
that's it, good, you're strong, yes, you're doing great,
look your best, feel your best, yeah, that's it,
one, go, that's it, couple more, just like this, good,
hook, the strength comes off in the waist, good,
last one, hold it right here, march, take a breather,
inhale, and exhale, again, and inhale, good,
okay, now get yourself ready, we're gonna do some abs,
three knee lifts and a punch, let's go, here we go,
think about it, ready, and knee, knee, knee, other side,
and knee, knee, knee, punch, now move it if you can,
that's it, good, and punch it, move, move, come on,
you're strong, punch, good, go, lift, lift, and punch it,
lift, good, you got it, strong arms, good, good,
that's it, good, punch, that's great, keep it moving, good,
twist the body, strong, last one, good, and punch, good,
hold it right here, get low, okay, that's it,
we're now gonna work on our balance,
the core of our body or the abs,
so think about keeping them strong, good,
let's turn to the side, okay, now hold it right here,
hold it, strong body, reach your hands out,
stretch it forward, we're gonna work those thighs,
ready, lift and lower, lift and lower,
take your time, strong, good, can you feel it
in the rear end, that's where I want you to feel it,
we'll get a great rear view, control,
balance, coordination here, good,
best way to reshape the bottom half, good,
last one, beautiful, okay, switch to the other side,
this is about good form, good technique,
cross the leg out, lift, good, down, lift, down, lift,
you got it, your abs tight, remember,
the core of your whole body or your abdominals,
so they're tight, nothing is droopy, good,
you're really strong, working those abs and the buns, good,
last two, last one, beautiful, ready,
now we're gonna work the sides of the waist and the legs,
go, lift, down, lift, down, lift, down,
now this one, we stay there, lift, hold, lift,
way up there, get wide, good, great for those outer thighs,
good, that's it, strong bodies,
last two, one, last one, lift to the other side,
hold, ready, and lift, good, lift,
stomach is tight, good, use those legs, myself, wide,
the wider you are, the more fit your legs will be, good,
think about good technique, good, be proud,
your body's getting strong, wonderful,
the hard part's over, it's your cool down,
again, inhale all the clean oxygen,
and now let out any stress or tension,
get rid of all that anxiety and all the aggression
through the workout, you achieved what you tried out,
you've got your body stronger, you accomplished a workout,
that's it, one more deep breath, inhale, and exhale,
good, and let's stretch out the quadriceps,
hold and balance, good, think good form,
balance, strain, hold, and release,
let's try it with the other leg, lift up,
this is stretching through the front of your thigh,
your quadriceps, great, think about good position
of posture, precise and control in your body, that's it,
sit yourself back, stretch out just a little bit
of those hamstrings, your buttocks are pushed back,
your stomach is tight, hold, just hold, good,
and switch legs, just shift your weight back, good,
hold that stretch, you accomplished a workout,
you overcame procrastination, you succeed,
that's the whole idea, to feel good about yourself,
that's what you do, especially after that workout,
feeling great, beautiful, lift up, inhale, and exhale,
and turn to the side, stretch it out, bend your front knee,
look up, to warrior, hold your arms up, you're strong,
you feel the power in your body, you can do it,
lift up, bend to the other side, turn your body, good,
bend your front knee, lift your arms up, you did great,
abdominals are lifted, that's it, you should feel very proud,
you're an exalted warrior, good, lift up, and stretch your
arms forward, and pull them back, beautiful,
round your back, stretch the back, good, open up,
again, keep your knees bent, pull, you're really fit,
come on, you can do it, pull, that's a good stretch,
forward, and pull in, and inhale, and exhale,
you did great, give yourself a big hand, yay, woo,
you guys did great, yay.
Thank you.