Hi, I'm Denise Austin and welcome to the complete workout.
This program begins with a good warm up to get the blood circulated, then we go into
a combination of low impact aerobics and high energy aerobics.
Then we do toning and trimming and we end it with a nice soothing cool down to stretch
all the muscles of the body.
So let's enjoy and have a good time and begin.
Inhale and exhale.
Good.
Real deep.
Inhale and exhale.
And reach.
Take it up.
All the way.
And lift.
Up.
That's it.
Gonna get a good warm up so we're all ready for aerobics.
Lift.
Beautiful.
Now remember, throughout my whole workout, just do the best that you can do.
Don't overdo it now.
And lift.
Lift.
Feel it through the rib cage.
A little higher.
Come on.
Really feel it.
Use those thighs.
They warm up the body quicker.
Lift.
Last one.
And over.
Up.
That's it.
Take it over.
Reach.
Beautiful.
You're doing great.
A little lower.
Come on.
Really get into it now.
Come on.
Two more.
Okay, alternate.
Up, up, over, over, up, up.
Feel it, come feel through the rib cage
and through the lower back.
Keeping those knees bent.
Over, over.
Over.
Let's do a couple more.
Lift, over, last one.
Up, up, over, over.
Take your arms back.
This is warming up the shoulder joint.
Stretch it back.
Take it back from a full body stretch.
Right here, your back should be straight
and your knees bent.
That's it.
Stretch those shoulders, really use the arms.
Stretch.
Two more, then we go forward.
One, two, good.
Take it forward.
Reach, reach.
You should feel this in the small of the back
and the sides, right by those love handles.
That's it.
Lean slightly forward, make sure those knees are bent.
Reach it, reach it, reach, you got it.
Good, warming up the whole body.
Two more, one, two, shoulders back.
Take it back, that's it.
No more shoulder tension today.
Take it back, good, and get into the loop.
Reach, reach, reach.
That's it, use those arms, up and over, up and over.
Whole circles, that's it.
Releasing the tension that's in the shoulders.
That's it.
Last one, good, and side to side, side.
To the sides of the waistline, that's it.
Again, keep those knees bent.
Side, side, you got it now.
Elbows up a little more, come on, really get into it.
That's it, lift, lift, up, up, up, good.
And reach the arms out a little more, and lift them up.
That's it, for the sides of our waistline.
No more excess inches around our belts.
You can do it.
Reach further out there, come on, reach out, reach out.
All for the waistline.
And now arms straight, go side to side, using your thighs.
Okay, and let's use our legs now.
Slowly bend your knees, that's it, take it down.
Hold that good, and lift it, lift it.
Lift it, good, squeeze the buttocks, let's take it down again.
Squeeze, your back is straight, good, that's it.
Now squeeze the buttocks, lift it up, squeeze, good.
And to the side, take it down, ready,
and bend the back legs, straighten it up.
Bend and straight, bend, straight, the stomach is in.
Tuck under your tummy, everybody, keep your back straight.
Now try to concentrate on that heel pressing down.
Press that back heel down.
This is a great way to warm up the calf muscles.
The back of that lower leg,
you should feel a good stretch all back there.
Right there, good, and press, and in, and press, in.
Press the heel down, and press, good, you got it now.
Two more, everybody, one, two, hold it, good.
Ready, walk your hands down the front leg,
place your hands on the floor, and scoop back the leg,
and give yourself a good stretch for the inner thigh
and the whole groin area.
Ready, and bend, straight, bend, straight,
and stretch, and bend, straight, bend, straight.
Bend, straight, bend, straight, bend, straight.
Bend, you got it, straight, bend, straight.
Now when you straighten your legs,
squeeze the buttocks like your fist.
Come on, squeeze the buttocks, and squeeze, that's it.
Come on, squeeze, good, squeeze all this, that's it.
Squeeze, good, squeeze, two more, squeeze, and squeeze.
And squeeze, hold it there, tap the front foot.
Right here, we're warming up the front of our shins.
This may help prevent shin splints,
but you always wanna warm up the lower leg
before doing aerobics.
Tap, tap, lift up that toe, come on, tap that up.
Press the heel down into the floor.
Good, two more, one, two, beautiful.
Face forward, and lunge, that's it.
You're doing great, I'm proud of you.
And now toe comes up, flex,
feel the good stretch inside the legs.
Good, bend both knees, everybody.
Slowly, progressively, walk yourself all the way up,
that's it, good, let me see that smiling face, okay.
To the other side, lunge, and bend.
Straight, bend, straight, you got it.
Press that back heel down, press, in, press.
This is a good calf muscle stretch.
Calves, in, out, in, that's it.
In, out, in, out, come on, press that heel down, press.
It's a good calf muscle stretch,
and I want you to know how to feel that stretch.
And also it helps warm up the Achilles tendon.
Two more, one, two, good.
Walk yourself down, walk yourself down,
hands on the floor, slide your back leg out,
and give yourself a little stretch first.
For the inner thighs, make sure this knee
stays in 90 degree angle.
Good, and bend, straight, bend, straight, bend, straight,
bend, straight, you got it, bend, straight, bend, straight.
Come on, squeeze the buttocks, squeeze them.
That's it, come on, make a fist with your rear end.
Squeeze, tight, that's it.
Bend and squeeze, good, squeeze, bend, squeeze.
Two more, one, two, good, and tap the front leg, good.
Come on, pick up that toe up,
the whole ball of the foot should move up and down.
That's it, warming up the shins.
Good, okay, and stretch forward.
Let me see that smiling face, good.
And flex the toe up, flex that toe up.
Now we're gonna shift side to side, ready?
And shift, to side, to side, to side, to side, you got it.
Good, side, to side, that's one, then we do singles.
Good, and side, side, feel the inner thighs, that's it.
Two more, one, and two, relax, and slowly roll up, good.
Okay, now it's time for aerobics, let's begin.
This is low with pasta aerobics.
The first song is gonna be a little low intensity
and then we slowly, gradually bring it up.
We'll be doing 20 minutes for the heart
and cardiovascular system.
Side, side, to side, tap, side, tap, that's it.
To side, tap, side, tap, that's it.
Keep those knees bent, using your thigh muscles.
Really get into it, come on, that's it.
That's one, then we do pushes, and push.
Use those arms, arms, push, and push.
That's it, push, good, and press, press.
Keep your back straight, is your tummy tucked in?
That's it, good.
And press, and press, press.
Two more, then we go overhead, here we go.
And up, up, up.
You got it now, press, press, up.
Use your body, use your arms.
Up, up, use your body, use your arms.
Lift, higher.
Up, up, that's it.
Couple more, then we go side to side.
One, good, two, here we go.
Ready, and one, two, three.
One, two, three, that's it.
Now pump your arms.
One, two, three, that's good.
Come on, let me see your biceps work.
Flex your muscles.
Last one, then we lift up.
Ready, and one, two, up, that's it.
Lift, one, two, three, watch our arms.
That's it, press them back, lift them up, press them back.
This is a great, fine step.
Criss-cross and up, criss-cross your legs and up.
That's it, stomach's in, everybody.
Body, that's it, up.
Last one, side to side, just relax.
Now relax, side.
Now bring the foot in front and press and press and push.
That's it.
Okay, you ready for a little higher energy?
Come on, let's begin.
Kick out the legs, lift those arms.
We're going to burn fat here, let's go.
That's it.
And lift those arms up, up.
Up.
Now keep your back straight, everybody.
Don't hunch over.
And your legs should never go higher than hip level.
That's it, keep it going.
That's it.
You can do it, come on.
Keep that back straight.
Tuck in your tummy, everybody.
That's it, good.
And relax, up, up.
Try to keep that one heel flat on the floor when the ball of the foot touches.
Heel, heel.
Up, up, up.
You got it now.
Now alternate, knee, knee, kick, kick, knee, knee, kick, kick.
Knee, knee, kick, kick, up, up, kick.
That's it, keep it going.
Knee, knee, kick, kick, go.
Woo.
Last one.
And cross stomp.
That's it, cross.
The back is straight.
That's it, woo.
Last one.
Side, side, side, side.
Lift that leg, side, side.
That's it.
Your back stays straight and your tummy's tight.
Working on our cardiovascular system.
Woo.
And add it all.
Lift, back, up.
Lift.
This also tolls the hips and the buttocks.
Squeeze the buttocks back here.
Squeeze, squeeze.
That's it.
Two more.
One, two, switch side.
Up, up, up.
You got it now.
I'm proud of you.
Get up.
Press, lift.
Last one, then single.
Ready and tight, tight.
Now use the arms.
Press it.
Use those legs.
And take your pulse.
Ready, go.
Stop, okay.
Keep moving.
Don't stop.
As long as you've got your target heart rate.
Keep going.
Ready and press, press, press.
That's it.
Now remember, do the best you can.
Don't overdo it.
If this is too hard, just do the same exercise with a lower intensity.
Smile, everybody.
We're going to burn fat.
And press, press.
And take it forward, shuffle forward.
Good, and back.
And forward, come on.
Let's see that smiling face.
And back.
And press, press.
Okay, punch it out.
And punch, punch.
Punch, that's it.
This is where you can get out those aggressions.
Exercise is the best way, so punch, punch.
No more tension.
And take it forward.
Here we go, forward.
And back.
Beautiful.
And forward.
And back.
You're doing great.
Punch, punch.
Okay, pass it up.
Here we go.
Press, press.
That's it.
Press, beautiful.
Stomach in.
Ready, and forward.
And back.
You got it.
Good, and forward.
Come on, let me see you.
And back.
And press.
Two more, then jumping jacks.
One, two, here we go, half jacks.
Left.
Notice our arms only come about shoulder level.
And side.
Good.
And back.
And side.
And front.
There you are.
Hill jacks, up.
This is a little easier, so this is a great exercise
for those who want to make it simpler on yourself.
Your toe comes up.
Good.
You're doing great.
Last one, pole jacks all the way.
Arms come all the way up.
And side.
And back.
And side.
And forward.
There's your smiling face.
Good.
Side to side, up.
That's it, good.
Keep it going, you're doing great.
I'm proud of you.
And one arm, press it up.
Let's see a little hip action here.
That's it, hips.
Let it up.
You got it.
Up.
Couple more, then we twist.
Last one, up.
And twist it up.
Come on for the waistline.
Take it up.
Run it up.
Good.
Keep running, don't stop now.
You can do it, I know you can.
Keep running.
You got it.
You can do it.
Okay, let's begin with a march.
Get those knees, you can do it.
Use those arms.
Come on, get into it.
And forward.
And back.
Good, and forward.
Come on, let's see you.
Good, okay, take it back.
There you go, and arms.
Press, press, press.
Using the chest muscles, press.
Initiate this movement right from the chest.
Press, press.
That's it, you should feel it right here.
Tighter, tighter.
Squeeze tight.
Keep those knees going.
That's it.
And press, press.
That's it.
Press, and behind, press it behind.
Stomach is in.
Tuck it in, keep your tummy tight.
Just lean a little forward.
And press those arms, press them.
And alternate, two in front, two behind.
Up and back, up and back.
Come on, resist.
Feel those arms and the chest working.
That's it.
Tight and tight.
Good, and singles, forward.
That's it.
You got it.
You're doing great.
I'm proud of you.
We're going to tone the upper body right now.
Keep them firm.
Feel tight.
That's it.
This will give us a nice, shapely body.
Keep it nice and balanced.
Tight, come on, use those arms.
Two more, then we do scissors.
One, two, and scissors.
Tight, tight.
Come on, firm.
You got it.
You're doing great.
Take it up to shoulder level.
And cut, tight, tight, tight.
Keep it firm.
Good, and up.
Hold it up.
Tight, tight.
That's it.
Take it down.
Progressively bring it down.
Use those arms.
Good.
Tight, tight.
You got it.
And up.
And down.
Good.
And up.
And stay there.
Tight, tight.
Beautiful.
Ready and tight, tight.
Now we're going to work on the lats.
Here we go.
Ready and pull.
Up, pull.
Up, come on, let me see it.
Pull it down.
Pull.
And pull.
Good.
Pull.
Let me see your muscles.
Come on.
Show them to me.
Good.
And pull.
Pull.
And pull.
Two more.
And one.
And two.
Hold it up and scissor.
Good.
Bring it down.
And take your legs out.
Take your legs out.
Good.
And out.
In.
Out.
In.
Work on the chest.
Come on.
Press.
Pull.
Press out and pull.
Elbows must be together.
That's it.
Good.
Touch those elbows.
Touch them.
Good.
In front.
You're doing great.
I'm proud of you guys.
You can do it.
Press.
Concentrate on the upper body right now.
Press.
And press.
Last one.
Press and hold it.
Here we go.
And down.
Up.
Down.
Up.
Down.
Keep it going.
Can you feel it underneath here?
That's where I want you to feel it.
That's it.
Good.
You'll have a nice body.
Come on.
All well balanced.
Pull.
In.
Out.
In.
Out.
In.
Out.
In.
And pull it.
Good.
And pull it.
Up.
And pull.
That's it.
Come on.
Harder.
You got it.
The back is straight.
The stomach is in.
And you're using, that's it.
The side and the waist.
The upper back.
Press.
Up.
Press.
Up.
Two more.
Up.
Last one.
Good.
Hold.
Elbows up.
Turn to the side.
Ready.
Good.
Turn to the side.
Ready.
And elbows up.
And press.
Bend.
Press.
Bend.
We're working the tricep muscle.
Press.
In.
The back is nice and straight.
You're slightly forward.
That's it.
You're using the triceps.
No more saggy arms.
Come on.
This is toning now.
All for the upper body.
That's it.
Press.
In.
Press.
I hope you're sweaty like we are.
That's it.
Good.
Press.
In.
Press.
Good.
You can do it.
The stomach is in.
Beautiful.
Two more.
One.
And we hold it straight.
Straight.
Little lifts.
Pulse it up.
Pulse.
And relax down.
Ready, everybody, for floor exercises.
If you have a mat, use it.
But let's begin toning the tummy, hips, thighs, and buttocks.
So, everybody, sit down.
And let's start.
Bend your knees and take it down.
Use your tummy.
Here we go.
Good.
Keep those knees bent.
That's it.
Clasp your hands behind your neck.
Ready.
And up.
Down.
Up.
Down.
Up.
Down.
Up.
Down.
Up.
Down.
Up.
Down.
Up.
Down.
Up.
Down.
Press the small of the back against the floor.
That's it.
And lift.
Relax.
Lift.
Relax.
Use your tummy muscles.
Use those abdominals.
That's it.
To firm the rectus abdominis, the tummy, press the small of the back into the mat.
Slowly tilt your pelvis area upward in order to work the lower abdominal area.
Never use your neck or shoulders to get your body up.
Always use your abdominal muscles.
Your head is like a weight in your hands.
And always exhale on the way up.
One.
Two.
Relax.
Ready.
And up.
Two.
And down.
Two.
And lift.
Two.
And down.
Two.
Come on.
Lift.
Two.
And down.
Two.
And lift.
Two.
And down.
Two.
And lift.
Two.
And down.
Two.
Lift.
Two.
Down.
Last one.
Do it your best.
Up.
Down.
Up.
Two.
And down.
Two.
And relax.
Okay.
And cross the leg.
Ready.
And up.
Down.
Up.
Down.
Lift.
Down.
Lift.
Down.
Press.
Good.
To firmly obliquely obliques the waistline, be sure to keep both hips flat on the floor,
Press the small at the back into the mat.
Keep this one elbow flat on the mat
and also exhale on the way up.
Down, lift, down, lift, good.
Exhale, inhale, exhale, inhale.
You're doing great, keep it up.
Up and down, up and down, up.
Last one and doubles, up and down, here you go.
In one, two, and down, two.
Take your time, good.
Concentrate, up, two, down, two.
Take your time, slower is better here.
That's it, you can do it.
Slower is better, that's it, good.
Last one, up, two, and down, two.
Good, relax, ready, straighten the leg
and in, out, in, out.
To firm the rectus abdominis,
particularly the lower abdominal area,
make sure you do this in one full unit,
lifting up your chin towards the knee,
not your forehead towards the knee
or don't bring your elbows in.
Make sure the elbows are out
and always exhale on the way up.
But this one is advanced, so take your time.
One, two, okay everybody, bend the leg, relax.
Switch legs, here we go.
Ready and up, down, up, down, up, down, up, down, up.
Press those hips down.
Remember, press them down, the stomach stays in.
Two more, then doubles.
One, two, here we go, double, take your time.
Two and down, two and up, two, you got it, down.
Two, come on, try your best.
I know it hurts, but you can do it.
Come on, get a nice waistline, up, two and down.
Two and up, two and down, two and up, two and down, two.
Good, that's it, last one, here we go.
Up, two and down, two, okay, and stretch that leg.
Ready and in, out, come on, use your tummy, you got it.
You use it, good, the best way to keep your back healthy.
In, out, in, out, in, out, in, out.
Okay, one more, come on, in and out.
Okay, everybody roll up and let's work on those legs.
Lie on your side, that's it, the leg is out.
Ready and up, down, up, down, lift, relax, lift, relax,
lift, relax, lift, that's it, good, using your outer thighs.
To really shape the outer thighs,
be sure that the foot is flexed, your leg is elongated,
and make sure that your hips stay in a straight line
and relax the upper torso.
Up and down, good, working on the outer thighs.
Working on the outer thighs.
We're gonna trim the entire leg, inner and outer thighs.
Up, down, up, down, good.
Two more, one, two, hold it up, good.
Bring it in, ready for hip work.
Bring the knees at a 90 degree angle in the hip.
Ready and up, down, up, down, lift, lift, lift.
To really slim your hips,
be sure your knees are in a 90 degree angle,
your hip is in a 90 degree angle,
your tummy is tucked under tightly,
and your hips are in one straight line.
To make it most effective, lean slightly forward
and use some resistance in this motion.
That's it.
Couple more, come on.
Last one, then in and out, good.
Now, in, out, in, out, in, out, in, out, in, out.
You got it, beautiful.
Toning the entire leg, those inches, come on.
Stretch it out, stretch, stretch, beautiful.
We're gonna do a little combination here.
Here we go, ready and out, in, up, down,
out, in, up, down, out, in, up, down, you got it.
Press, good.
Out, in, up, and down, one more, that's it.
Good, okay, shake it out and let's work the inner thighs.
Press it up, ready and up, down, up, down, up.
Really firm up the inner thighs.
Make sure this foot is flexed,
the leg is elongated and lengthened,
and initiate the movement from the inner thighs.
One, two, hold it up.
Okay, let's switch thighs, switch thighs.
Ready on your side, relax, ready and up, down, up, down.
Try to keep this leg real firm, flex the foot,
up and down, up, down, working on our outer thighs,
that's it, lift, down, lift, down, up, down.
Up, down, two more, then hip work, one, two,
hold it up, good, bring it in, ready and up, down, up, down,
up, down, up, come on, lean slightly forward, and press.
Good, and press, all right here, press, good, press,
you got it, press, beautiful, press, press, press, good.
Two more, three, stretch it out, one, two, okay, out, in,
out, in, out, in, you got it, press, good, in, out,
press, press, good, in, out, toning those legs,
working on our thighs, okay, and out, in, up, down,
out, in, up, down, out, in, up, down, out, in, last one,
here we go, out, in, up, down, relax that leg, okay, inner
thigh work, up, down, up, down, up, down, up, down, up, down,
okay, everybody ready for hips and butt, okay, lift up on
your bottom, that's it, and relax down on your elbow, ready
and in, out, in, out, in, out, and squeeze the buttocks,
squeeze them, in, that's it, you'll have a nice rear view,
come on, squeeze the buttocks, that's it, good, and
honking the neck here, three, two, that's it, you're doing
great, good, squeeze the buttocks, squeeze, in, squeeze, in,
squeeze, two more, one, two, hold it up and flex, ready and
down, up, down, up, down, up, come on, squeeze the buttocks,
firm the gluteus maximus, our buttocks, make sure you keep
that leg elongated and flex the foot, this will help to
contract the muscles of the back of your thigh and the
buttocks, never arch the small of your back, and also to
check if your hips are straight, tuck under and look
underneath and see if your hips are in a straight line,
and keep that body elongated, one, hold it up and bend it,
and lift, lift, lift, lift, lift, lift, squeeze it, now
tighten up your tush, come on, firm the buttocks, this also
works behind our thighs, that's it, good, good, we'll fight
gravity everybody, lift everything up, come on, hold it
tight, to really tighten the buttocks, make sure that the
tummy muscles are tucked under and also you don't arch
the lower back, relax the upper body and use this muscle,
make the buttock muscle like a fist, strengthen it and
tighten it all through here, you should start to feel it
in the back of your thigh and the buttocks, tighten the
buttocks, lift, down, lift, down, lift it, down, down,
lift it, down, this is the best way to get a nice rear view,
come on, you can do it, I know it hurts, two more, that's
all I ask, one, two, relax, okay, please sit down on your
heels and relax a little, you got it, okay, let's switch
sides, ready and in, out, in, extend, toes are pointed,
good, the back is straight, that's it, keep your body
tight, keep it firm, squeeze the bottom, squeeze everything
you got, come on, smile everybody, we're burning fat,
we're losing inches, squeeze the buttocks, squeeze,
squeeze, that's it, this is the best way to trim and tone,
I know it's hard but you can do it, we're almost over,
we're almost over, two more, then straighten it out, one,
two and hold it, and five, down, up, left step foot, up,
down, up, down, up, down, up, you got it, you're doing great,
come on, I want you to squeeze the buttocks, up, good,
that's it, up, down, up, good, that's it, good, keep it
going, up, down, up, two more, then we bend the leg, one,
two, hold it up, ready and pulses, pulses, the heel is flexed,
that's it, the heel lifts up, up, up, up, look under everybody,
under your hips and see if they're straight, press, press,
down, pull and down, press, down, press, down, press, down,
press, come on, give it all you got, we just got a few more,
give it everything you got, squeeze the buttocks, squeeze
them, that's it, squeeze them, the stomach is in, don't let it
hang out, tuck it in, good, I'm proud of you, keep it up,
one more, one more, okay, relax, the hard part's over everybody,
it's our cool down, are you happy, just relax now, everybody
up on your hands, tuck under your tummy now, make it skinny
like a cat, come on, and release it, don't arch too much,
and tuck it under, inhale and exhale out, good, again, inhale
up, contract the abdominal muscles, tighten them up and
release them, good, everybody up on your hands, good, so it's
everyone in front, good, let's stretch it out, hands down,
that's it, elongate the neck, make the spine long, right now
you should feel an excellent stretch in the back of your
thighs, the hamstrings, you're doing great, oh, doesn't that
feel good after that workout, okay, flex the toe, this is a
little different stretch, this gets a little more of the
calf muscle, the lower leg, you're doing great, and release,
bend the back leg, we're now going to do a quadriceps stretch
ripped up, and grab hold of your foot or your ankle, wherever
it's easiest for you, give yourself a good stretch for the
quadriceps, the front of our thighs, make sure this front
knee is in a 90 degree angle, that's it, you're doing great,
I'm proud of you, give yourself a good thigh stretch, that's
it, relax when you stretch now, take good deep breaths, good,
and relax, everybody up on your knees, and let's switch legs,
just switch legs, bring out that leg in front, hands down
to the floor, good, elongate the spine, tuck in your tummy,
everybody, we all need to be reminded, that's it, tuck it in,
make it skinny, elongate the body, the spine, good, now flex
that front foot, giving yourself a good calf muscle stretch,
that's it, that's it, stomach in, real skinny, a little more,
come on, one more inch, we can do it, okay, and a nice quadriceps
stretch, lift up, that's it, can you feel that stretch in the
front of your thigh, that's it, if you can get the heel close
to your bottom, that's great, doing a good stretch there,
beautiful, and sit down, let me see those smiling faces in
front, okay, pick up one leg, hold onto it, and rotate the
ankle, that's it, oh, doesn't this feel good, rotate the ankle,
we were on and doing our aerobics, okay, and give it a
little stretch towards your chest, that's it, and hold onto
your heel, and lift up, balance yourself, or you can do it
by holding onto the leg, that's it, step nice and tall,
smile everybody, you did such a great job, now just relax,
this is our cool down, and slowly bring this leg down,
clap both cheeks down on the mat, good, hold it up, you
could do it, you could do it, I know you can, and relax,
and stretch to the leg, just relax now, and lift up, and
stretch back, one hand behind you, and relax, and bring
yourself back down, and switch legs, one leg up, that's it,
rotate the ankle, get a good circular position, all the way
around, rotate it, and stretch it towards you, come on,
stretch it towards you, that's beautiful, and hold it to the
side, lift up, one leg might be a little easier than the
other, that's very natural, but we're trying to get everything
is equal, so try to be flexible on each leg, that's it, hold
it up, slowly bring it down, good, hold it, and relax,
stretch, good, and lift up, and relax the body, stretch up,
that's it, just relax, and bring yourself back down,
beautiful, and stretch forward, and reach for those toes,
good, lift up, and everybody bend your knees, and we're going
to roll all the way back down, take it down using your
abdominals, good, bring your knees into your chest, doesn't
that feel good, relax your neck muscles, let your head go down
to the floor, good, okay, place one foot on the floor, now
stretch the back of your thigh, this is an excellent stretch
for your hamstrings, and cross the leg over, and slowly
press the inner thigh out, you should feel an excellent
stretch in the groin area, that's it, now slowly bring
both knees in, press through, and slowly bring your knees
towards your chest, you should feel an excellent stretch all
in the back of your thigh, your hamstrings, and the buttocks,
we use those so we do want to stretch it out, that's it,
beautiful everybody, and release, straighten that one leg,
and give yourself a little extra stretch, beautiful, and
bend it, and switch legs, knee in first, slowly bring it
in, I want everybody to relax here, take good deep breaths,
inhale through the nose, and exhale out and out, elongate
your neck, make your neck touch the floor if you can, good,
and bend your knee, and press, give you a good stretch for
the inner thighs, opening it up, that's it, beautiful,
bring your knees towards your chest, that's it, oh this is
a great hamstring and buttock stretch, oh this feels good,
and release that leg, straight leg up, and one last stretch
for that leg, that feels great doesn't it, and now bring
both legs up, good, hands between your knees and stretch
it out, and rotate the ankles, that's it, this is a good
stretch for the inner thighs, place your hands on the
outside of your legs, pull in, stomach is skinny, bend your
legs and roll up, let me see that smiling face, straddle the
legs, nice and tall, good, hands to the floor, and slowly
walk yourself forward, go as far as you can go, flexibility
takes time, so just do the best you can, I don't want you
to be under any pain, just feel the stretch, that's it, feel
the stretch, kind of walk yourself over to one side, good,
and to the other side, just walk yourself through, take your
time, relax, smile everybody, you should be proud of yourself
you did it, it's a well rounded routine, we did a warm up,
low and high energy aerobics, and we also did all our trimming
and toning instructions for flexibility, pull your legs in
everybody, good, inhale, and exhale, again, inhale, and
exhale, real deep now, come on everybody, inhale through the
nose, and exhale out the mouth, good, and one last stretch,
reach for your toes, that's it, let me see your chin up with
your face smiling, good, you did a great job, now walk
yourself up, and slowly cross your ankles, and slowly stand
up, you did it, yeah, you did it.
Good, now you can do the other side, yeah, you did a great job
everybody, good, and one last stretch, reach for your
toes, that's it, let me see your chin up with your face smiling,
good, and one last stretch, reach for your chin up with your
face smiling, good.
Get it right, get it now, get Denise Austin, and get the
feeling of a new you, because whether you want to lose weight
or simply tone and firm, Denise Austin has the exercise video
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schedule, videos that will get you fit and keep you fit.
With a degree in exercise physiology, Denise Austin is a
pioneer in every style of fitness, she's always out in front
with the most up to date trends in exercise, and that means you
can choose from a wide and rich variety of videos tailored to
fit your lifestyle and exercise preference.
If you like high energy hometown fun, there's Kickin' with Country,
set to the hottest country music and most popular line dances,
this aerobic workout will tone from the tummy down and burn fat
faster than a prairie wildfire.
But if you're looking for low key fitness and serenity,
there's also Yoga Essentials.
With four complete workouts, you'll gain strength and
flexibility along with relief from everyday stress.
Yoga Essentials also includes an audio cassette of the program
that lets you take your workout to any peaceful oasis.
With Denise Austin, you pick your exercise preference.
And in her highly acclaimed Gold Signature Series,
there's plenty of variety to spice up as you shape up.
New Super Stomachs will help you flatten your tummy,
trim your waistline and strengthen your back.
Or if your concern is hips, thighs and buttocks,
Denise shows you how to sculpt and shape that new you.
Even if you're expecting, her Pregnancy Plus workout will keep
you in shape with two unique routines.
One is before and the other is after your child is born.
It's fun, easy and medically endorsed.
The Gold Signature Series also features the Complete Workout,
the 30-Minute Target Toner, the Step and Shape Workout,
as well as Fit and Fat Free.
It is all about choice. Your choice.
What you want and when you want it based on your schedule
and skill level.
In the highly informational Trim Walk Outdoor video,
you'll learn every technique of exercise walking from
posture to body mechanics to intensity,
the Trim Walk Triangle.
It all adds up to weight loss and overall health in a safe
and easy to understand format.
You even get two audio cassettes that range from beginner
to brisk intensity.
Featuring popular oldies, one side of the cassette is set
to a steady beat while the other has an alternating pace
for cross training.
But if you can't get out and about,
the Trim Walk Series also includes the unique indoor version.
In this video, you never have to leave home to walk away
excess pounds and inches.
In fact, with Denise's indoor walking routine,
you can burn up to 10 calories a minute and walk up to 2 miles
in just 6 feet of space in front of your TV.
The Trim Walk Series also features 3 specialized audio
cassettes complete with instruction booklets.
Ranging from starter to moderate to brisk pace,
each tape features non-stop music specifically designed
to maximize fat burning and health benefits.
Finally, if you want to concentrate on firming
and sculpting, now you can hit the spot.
Denise's Hit the Spot Series features 4 customized videos.
One tape concentrates on abs,
the second helps you with arms and bust,
there's another for buns,
while the fourth tape is targeted for thighs.
Each tape in this unique series of spot training workouts
has 3 quick, easy, and effective 10-minute routines.
You can mix and match based on your own personal goals.
Because with any Denise Austin video,
she can help you get it right,
she can help you get it now,
and she can help you get the feeling of a new you.