Hi, I'm Denise Austin and this is my total workout.
It includes low impact aerobics, toning and stretching exercises.
I use the body ball for added resistance, but this routine is super effective with or
without weights.
Just do the best you can and have fun getting fit.
Okay, we're going to begin with the total workout.
Starting with the warm-ups, get the blood circulating.
Then we go into low impact aerobics, then some toning and trimming for all the muscles,
and then some stretching for flexibility.
Okay, for our warm-up, we have both legs and lift, that's it, and exhale, good.
Stomach in, warming up the thighs, that's it.
Good, you're doing great.
Good, and breathe, stretch it out, stomach in, good.
A couple more, use your thighs, good, and reach it up, that's it.
Warming up the hips, good, reach it out.
Working those lower handles that we hate, good.
Use the legs, that's it.
They warm up the body quicker, good.
Come on, keep it up, you can do it.
Up, up, up, up, good.
Stomach in, feeling through the rib cage.
And relax, circle all the way around, that's it.
Full body warm-up, all the way around, good.
And the other side, bend your knees, protecting the spine.
Keep it there, good, good, that's it.
And stomach in, that's it.
Working the thighs now, lunge, thighs up.
Keep your feet flat, good.
Okay, to the hips, so that's it, good.
Getting your body warmed up, good.
Good, stomach in, use your legs, to the knees, good.
Couple more, you can do it.
And the toes, good.
Stretch, stretch, good, that's it.
And stretch it out, lunge, good.
Stretching the inner thighs, good.
To the other side, that's it, can you feel it?
It's an excellent stretch, good.
Lift up and over, good.
That's it, and the other side, feel it.
Lift, okay, for the waist, good.
Trimming our waistline.
Press the ball, or your hands, come on, keep your hips straight.
Okay, double time.
That's it, notice my body, nice and straight.
Whoo, a couple more, come on, feel it.
Okay, bring the arm up and over to the side.
Stretching the sides of the waistline.
Notice my knees are bent, protecting my back, good.
The other side, that's it, stretch.
Good, the other side, stomach in, good.
And side to side.
That's it for the sides of our waistline, trimming and toning.
Good, that's it, you're doing great.
And side to side, use your thighs, good.
Back, back is straight, good.
Whoo, we're almost warmed up, lift it up.
Good.
Warming up the body.
Okay, ready for low and back aerobics, here we go.
Okay, let's press, press, good.
We're gonna be working on the arms.
Keep the legs in motion, that's low and back, that's it.
Press, press, press, come on, working the chest.
Press, press, good.
If you don't have the ball, press your hands against each other, the palms.
Press, press, good, that's it, keep pressing, good.
Working the chest, press, press, good.
Press, just do the stuff that you can do, keep moving.
Good, touch, touch, good.
Breathe, that's it, do what you can.
Good, good, and bring it together, bring it together.
Good, that's it, squeeze, squeeze, squeeze, squeeze.
Bring the chest, good, keep it going, squeeze, squeeze.
Hold it down, hold it, walk in place, almost march in place.
Good, squeeze, elbows together, elbows, tighter, good, and more.
Good, you're doing great, moving side to side.
Notice my elbows are together, that's the work.
Keep it going, keep it going, couple more.
And up, up, good, working the sides of the waist and arms, all at the same time.
Good, side, you can do it, keep it moving.
Good, breathe, keep moving, and left.
Let's work the tricep, here we go, down, up, down, good.
No more bobby arms, come on, keep your back straight, march in place, down, up, elbows together, good.
Keep it going, you can do it, come on, I know, I can feel it too.
No more shaking arms, okay, shaking it, oh we did it.
We're toning those arms, and the chest, and the shoulders.
Let's shake it out, the high point's over, but now for the triceps and the biceps.
Here we go, down, in, palms are up, good.
That's it, look at the biceps, the front of the arms, you're working them.
Good, tight, good, keep it close to the body.
Good, good, you can do a couple more.
Okay, side to side.
Good.
Okay, keep it moving, here we go.
Take the best you can now, you can do it, just do what you can do.
Okay, stomach in, the back is straight.
Good, we're continuing, low and back to robots.
Good, now scoot it forward, scoot forward.
Good, and back.
Good, good, now we move, move, swing it down.
That's it, call the body swing, good, down, good.
Use your arms, press, press, good, that's it, now push it.
Good, push it now and lunge, keep it going, breathe.
Good, beautiful, you can do it.
Stomach in, push, push, good, you can do it.
And forward, good, and back.
That's it, keep it going, breathe, out and up.
Good, now over the head.
Good, that's it, you're doing great.
Good, move it up, forward.
And back, you can do it, just move your feet.
Good, okay, heel touches, tuck, heel, heel, heel.
Good, keep the stomach in, keep stomach in, keep it tight.
Use your back, straighten your toes, move in, good.
You can do it, push it out, out, out, good.
That's it, you can do it, keep it up, you can do it.
We're almost there, good, good.
Beautiful, up, that's it, touch, touch, touch.
You can do it, leave it up now, touch, good, keep the legs going.
Good, cross over, touch, touch, good, touch, touch.
You can do it, two more.
Okay, great, keep it going.
Good, keep it moving, good.
Now let's work the legs, here we go.
Lift that leg straight up, knee up, that's it, good.
Keep your back straight, you can do it.
Good, that's it, lift the knee up, good.
Keep it going, breathe, good, wonderful, you can do it.
Now, high lift, that's it, good.
Pull it down, good, pull it, pull it, good, you can do it.
Good, keep it up, that's it.
It's okay if your knee goes just a little high, that's all right.
Just do the best thing you can do.
My workout's for you, good, that's it.
Keep it going, there's no pressure on the knee, side to side, good.
Lift up, good, that's it, beautiful, keep it going, good.
Everybody can do this one, whoo, side, good, that's it.
Always lift the knee up, just do the best you can.
Don't stop, you can do it, always do what you can do.
Good, lift, lift, good, now one, two, three, lift, one, two, three, lift.
One, two, three, lift, good, that's it.
Good, lift, out, good, that's it.
Good, lift, good, that's it, you can do it.
Good, good, lift high, good, keep it up, that's it.
Good, couple more, good, last one, good.
Now relax, kick in front, kick, stomach the thing, good.
Is your back straight, tummy tight, good, good.
Lift those legs, how high you can, that's all right, little lift, that's great.
This is for everybody, everyone can do it.
Do it at your own pace, good, keep it going, ready, now high lifts, that's it.
Good, good, good, keep it up, see if you can reach up there, good, that's it.
Beautiful, beautiful, couple more, come on, you can do it.
Couple more, keep it going, okay, and side to side, good, that's it.
Take a breather now, and exhale, good.
Notice my legs are crisscrossing, across, across, that's it, good.
Now reach with the other, that's it, good, you're doing great.
That's it, keep it going, just got a little more, you can do it.
I know you can, now push it down, push, push, beautiful, push it down.
Use the whole body, that's it.
This is my total workout, the whole body, doing the best you can do, good.
We'll burn calories, now work the heart, the cardiovascular system, just can't stop, good.
That's beautiful, good, and knee lift up, up, good.
And get into that, come on, get into it, you can do it, good, up, lift those knees again, come on, lift them up, good.
Beautiful, good, couple more to the side, good.
Beautiful, good, we did it, yes, yes, beautiful.
Okay, we did it, good.
Okay, that was great, now let's go into trimming and toning.
Everybody get your mask, that's it, get it ready for our floor exercises to trim and tone all those parts we need extra work on.
Ready for the tummy, here we go, ready and down, two, and up, two, that's it.
Use your tummy now, come on, feel it in the tummy, that's it.
Good, up, two, good, and down, two, suck it in, you can do it, good.
Up, two, good, and down, two, use it, use it, feel it, good.
Lift, two, good, and down, down, good, you're doing great, we're going to get a rock hard tummy.
Good, and all the way, all the way, take it easy, all the way down, good, that's it.
Hold the ball with one hand and relax, ready and lift, two, and down, two.
Press the small of the back into the floor, that's it, and up, two, down, two, that's good, this works the whole tummy everybody.
Come on, really work it, good.
A strong tummy keeps your back healthy, that's it, good.
It's very important your back stays strong, free from pain, good.
Down, two, lift, last one, here we go, good, and switch, ready, and up, two, down, two, up, two, come on, feel the tummy, really work that tummy.
Up, two, good, press the small of the back into that mat, beautiful, come on, you can do it, that's it.
Best way to get a flat tummy, got to work at it.
Up, two, beautiful, working the lower tummy, come on, up, two, good, last one, good, down, two, okay, place the ball behind your neck, and relax, ready, and up, two, down, two, up, two.
This is the best way to relax the back, using your legs, crossing, that's it, and press, up, good, don't jerk, just lift, lift, using your tummy muscles, last one, lift, up, and down.
Okay, for the side twist, up, good, down, notice this elbow stays on the mat, so you don't jerk up, and you use the tummy muscles, the intercostals, our obliques, good, keep it going, exhale, good, notice this elbow stays on the mat, good, good, last one, good, that's it, relax, switch legs, up,
two, down, two, relax, up, two, down, two, and up, two, down, two, up, two, last one, come on, feel it, up, two, down, two, and side, two, good, keep it going, woo, this works the intercostal muscles, this is excellent for the tummy, lift,
get a nice waistline, up, good, that's it, last one, and relax, bicycles, here we go, bicycles, bicycles, good, two more, one, two, okay, let's work the buttocks, here we go, and lift, squeeze, squeeze, squeeze, squeeze, that's it, tighten the
buttocks, come on, squeeze, squeeze the ball between your knees, that's it, working the inner thighs and the buttocks, squeeze, squeeze, relax the back, that's it, squeeze the buttocks, tighten it up harder, squeeze, squeeze, come on, tighten it up, that's it, squeeze, squeeze, okay, relax, come all the way up, that's it, and work a little the sides of the waist, that's it, good,
you're doing great, keep it up, toning and trimming all the parts of the body we need to work on, everybody does, woo, you're doing great, two more, good, one, good, two, okay, let's work the outer thighs now, here we go, place the ball underneath, ready, and down, up, down, up, beautiful, breathe, good,
down, up, you're doing great, come on, working the outer thighs, no more saddlebags, now press against the ball if you can, good, lift, down, lift, down, good, if you don't have the ball, press the side of your thigh down, lift, down, last one, really feel it, good, bring it out, and lift, down, lift, down,
come on, sit up tall, that's it, let me see your smiling face, good, we're burning fat, get rid of those excess inches that we don't want, good, two more, one, two, okay, ready for the inner thighs, here we go, and up, down, lift, down, beautiful, no more jigglies inside there,
you know the inner thighs are the hardest muscles to keep in shape, good, so you gotta work it, good, down, lift, down, lift, good, you can do it two more, lift, lift, come on, a couple more, one, two, okay, squeeze, hold it, squeeze, squeeze for the inner and outer thighs,
good, hold it up, squeeze, squeeze, you can do it, come on tighter, that's it, two more, one, two, good, hold it and relax, and lift it up, hold it, hold it, good, okay, lift it up, keep it going, keep it going, and relax, okay, ready for the outer thigh,
ready and down, up, down, up, down, up, press, good, keep the body in good position now, notice my back is straight, good, you got it, you can do it, we're almost done, come on, gotta work both legs, can't have one leg tonguing and trimming and not the other, good, up, down, come on, do your best now,
up, down, up, press, that's it, good, it's the best one for the outer thighs, working those saddlebags, down, couple more, come on, you can do it, one, two, okay, the outer thighs, I know this one hurts, it hurts me too, but you gotta do it, good, we can do it, down, down, good,
this also helps trim the hips, down, good, come on, just a few more, last one, good, for the outer thighs now, and now for the inner thighs, up, press, up, press, you're doing great, down, good, couple more, come on, press, inner thigh work, up, up, okay,
now squeeze it between your legs, squeeze it, hold it up, hold it up, come on, squeeze it, working in there, head out here, come on, we're on hot legs, come on, squeeze, squeeze, squeeze, you can do it, you're doing good, that's it, hold it, hold it, you can do it, squeeze, squeeze, squeeze, that's it, good, okay, let's begin our cool down,
the nicest, easiest part, okay, and roll the ball forward, or just slide your fingers forward on the floor, that's it, now it's our cool down, stretch the body to increase flexibility, and stretch to the side, oh, this is the easiest part now, so just take it easy, good, just relax the whole body, good, you did a great workout,
okay, switch legs, hold it, and switch, and relax, roll it forward, can you feel the legs and the buttocks, that's it, good, feel it, feel it, go as far forward as you can, beautiful, good, and roll it side, that's it, feel it, good, you're doing great, that's it, just do the best you can now, do what you can do, good,
okay, straddle both legs, sit in a nice comfortable position, and roll forward, good, roll it forward, good, hold it, and stretch it side, good, doesn't that feel good, long the sides of the waist and the lower back, it's an excellent stretch for you, and the other side, good, feel it in the inner thigh,
sit, hold it, oh, I love it, it feels so good, that's it, and center, good, and sit up real tall, oh, let's see, good posture, that's it, good, and bring the legs in, and let's sit nice and tall, that's it, come on, straight backs, good, and to the side, that's it, that's it, feel it all along the side, the waistline, beautiful,
and the other side, you worked hard, you did the total workout, that's it, so you deserve a nice stretch and relaxation, that's it, and relax, and stretch it forward, that's it, that's it, stretch, good, good, good, good, and roll it up, okay, now for the shoulders, here we go,
stretch it up over your head, hold it on with one hand, and try to touch, that's it, fingertips to the ball, good, stretch, stretch, good, and try the other one, now if you could do both hands, that's great, good, hold it, hold it, sit up tall, reach, reach, beautiful, that's it, good, and hold it up, hold it, and relax,
turn to the side, ready, and roll it down, just relax, good, relax, that's it, just relax, now bring one knee up to the chest, place the ball behind your knee, and stretch, good, you can feel it stretch all through here, now while you're stretching, hold each stretch for 10 seconds,
that's important to let this muscle relax, and stretch up, up, rotate the ankle, that's it, rotate the ankle, that's it, good, and slowly switch, good, place the ball behind your other knee, beautiful, and pull it up, pull it up, notice the small of my back is in the mat, that's it, protecting the mat,
this is an excellent stretch if you have sore back, good, and elevate the foot, and rotate the ankle, hold it up, that's it, it's good to elevate your feet, oh, feels so good, good, and stretch it a little, come on, I want you to feel it, good, and relax,
bring your arms over your head, and elongate the body, make it tall, that's it, stretch the body, stretch, beautiful, stretch it and relax, okay, and roll over now, slowly relax, and stretch the quadriceps, the front of your thigh, hold it, hold it, that's it, you can feel a good stretch in the front of your thigh,
this is the safest way to do it because it doesn't put any pressure on the knee, that's it, good, and switch, always do both legs, hold, that's it, hold it, stretch, good, feel it, that's it, just relax while you stretch and breathe, good, and place both hands on the ball, lift up, squeeze the buttock, squeeze the buttocks, good, and relax,
and roll over, and step nice and tall, that's it, step tall, and stretch it out, and pull it back up, all the way back up, that's it, straight back, that's it, good, you did a great job, give yourself a big hand, you did the total workout.
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