Hi, I'm Denise Austin and we're going to get fit to rock aerobics.
This is a cardiovascular workout, plus you'll burn calories.
But before I go any further, I want to teach you how to take your pulse.
Put the two fingers at the carotid artery and we'll be taking this pulse throughout
the workout.
So I just want to teach you how.
Let's begin our workout with a good warm up.
Stomach in everybody and let's start.
Up, that's it.
We're going to go 20 minutes.
So get ready everybody.
Lift, higher, come on lift.
That's it.
Warming up the blood in the body, getting the pulse circulating.
That's it.
Before we go too hard.
Up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up,
up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up, up,
up, up, up, up, up, up, up, up, up.
That's it, come on.
Use those leg muscles, use them, good, woo!
Now do the best you can throughout the whole workout.
My workout is for you, woo!
Two more and three, one, woo!
Two and cross.
Cross.
That's it.
Whoosh, nós é Г 올라.
Whoo!
Good, that's it, keep it going.
Whoo!
This is all part of the warmup.
Whoo!
Push, that's it, a couple more.
One, two, good.
Up, two and over.
Two, up, two and over.
Two, whoo!
Up, two and over.
And over, whoo!
Left, two, good.
Keep it going, you can do it.
Whoo!
You feel so good.
Once you're over, whoo!
Up, punch, good.
Two more, one more.
Whoo!
Good, and twist, twist.
Good, whoo!
That's it, keep this going.
Working the waistline, working that back up.
Whoo!
Twist, from the waistline, come on, twist.
Good, breathe, out the mouth.
Good, good, that's it, now breathe.
Reach up, up and out.
Down, down, whoo, good, that's it.
One more, one more, over.
Whoo!
Two, a couple more, come on, feel it.
Now, come on, up, touch, good, good.
Whoo!
That's it, couple more, whoo!
Side to side, side to side, good!
That's it, keep it up, over, over, good, whoo!
Whoo!
Beautiful, couple more, you can do it.
And left, left, left, good.
That's it, couple more, we can do it.
Whoo!
Good, and alternate, up, whoo!
Left, two, over, two, good, left.
Whoo, you're doing great!
You're gonna pick it up soon, whoo!
That's it, two more, you can do it, whoo!
And warm the legs up, good enough.
That's it, left, left, left, whoo!
We're ready to get going now, whoo!
Good, that's it, whoo!
Lower, come on, feel it, come again, that's it!
Stretching out the calf muscles, whoo!
Good, two more, and yon, yon, yon, good, good, good!
Good, whoo!
Whoo!
Now push it out, push, push, that's it, punch!
Good, okay, here we go, whoo!
Dog in place, dog in place, that's it!
Now make sure your heel goes down, that's it.
Know your dog is coming at you.
Whoo!
Keep it going, press those heels in, whoo!
That's it, breathe, out the mouth!
Here we go, ready, whoo!
Yeah, whoo!
Good, that's it, breathe!
Now we're going back to get good into it!
Whoo!
Whoo!
I love you, whoo!
Again!
Good!
Good, come on, one, two, arms, good, two, arms, whoo!
No more, clap your arms, come on!
Down, that's it, lift them up, tight, tight,
the arms later, three, good, overhand them, let them rise up!
Whoo!
Good!
Get down, dance the way we did that, whoo!
And up, whoo!
And down, come on, tight, tight, whoo!
One more, three, good, arms!
Good, whoo!
Keep it going, press, that's it, whoo!
Shake it up, good, whoo, just shake it up, whoo!
Feel that in your arms, whoo!
Whoo, that's it, whoo!
Down those arms, bring them up, whoo!
Bring them all the way up, whoo, that's it!
If you're tired, just walk in place, move your arms!
Okay, bring them, bring them up, press, press, good!
Press them forward, whoo!
Press those arms, good, and out, whoo!
That's it, press, press, whoo!
Whoo, good, whoo!
That's it, okay, now for the tucks, go!
Press, press, press, whoo!
Good, good, whoo!
Whoo, good, good, good, good, good, good!
Good, now behind you, press, press, press, press!
Press them harder, bring those arms, whoo!
Now alternate, out, good, whoo!
Ready and form, whoo!
Ready, go!
That's it, work those arms!
Breathe, bring them up,
harder, harder, three, press, good!
You just, all the way, whoo!
Whoo, good, press, press, press, press, press!
Good, okay, let's find the pulse, ready?
Take your pulse, use your two fingers at the same time,
ready, go!
Keep moving!
Stop, good, I hope you got between 13 and 17,
and that six second count,
didn't you know you got your cardio-mouse to work out?
Gotta keep going, move it, press, up, good!
As you tire, just relax and lift and up,
that's it, good!
For those of you that can keep going, lift them up!
Good, smile out there, we're burning fat!
We're halfway, whoo!
And you see, up, up, up, good!
Good, breathe, alternate, good!
Beautiful, you're doing great!
Good, that's it, good, four, four, let's go, good!
Good, whoo!
Working that heart, whoo!
Side to side, side to side, side to side, good!
Good, you're doing great!
Side to side, side to side, side to side, good!
Good, whoo!
That's it, whoo!
Good, good, good, good!
Two more, one, two, side to side!
Two, side to side, side to side, whoo!
And to the side, that's it!
Good, whoo!
Relax, you know what it's like, that's it!
That's it, relax, take a deep breath!
Good, add one arm!
Good, whoo!
Couple more, you can do it!
Side to side, hold the arms, up!
Good, good, whoo!
Good, come on, give it up!
Whoo!
Good, two more, one, two, add one, dog and play!
Whoo!
That's it, good!
Just take a breather now!
Good, okay, everybody find your pulse, one more time, here we go!
Ready, keep moving, ready, count!
Stop, good, hold your breath between 13 and 17, that's your goal!
Daddy, move your knees!
Keep it up!
Whoo!
You're doing great!
Keep doing it!
Good, whoo!
Good, two more, one, two, keep moving, two more!
Whoo!
Whoo, here we go!
Whoo!
Whoo!
That's it, working those legs!
Whoo!
That's it, keep it going!
Lift them up!
Whoo!
Two more, good girl, here we go, one, two, shake it!
Whoo!
Move your legs, whoo!
Move your legs, whoo!
Whoo!
Good!
Forward, move it up!
Whoo!
Good, and back!
Forward, whoo!
And back!
One leg!
Whoo!
Whoo, the other leg!
Ready, ready, go!
Good!
Whoo!
Whoo!
Go!
Ready, and we go!
Go for it, go!
Two more!
You can do it!
Ready, and push!
Push, push, push!
Whoo!
Whoo!
Right now, right slide!
Ready, whoo!
Ready, and go!
Whoo!
Good!
Whoo, smile, you're out there burning cat!
Whoo!
Ready, and get down, here we go!
Whoo!
Whoo!
Good!
Come on, keep it moving!
Whoo!
Whoo!
If you're tired, just walk in place!
And twist it up!
And lower!
And lower!
Whoo!
And up!
That's it!
That's it, good!
Okay, jog in place, here we go!
Good, that's it!
Shake it out, just relax now!
Shake it out!
Whoo!
Ready, and out together!
That's it, like a joppy jack!
And on!
All the way!
Whoo!
That's good!
Let's do a couple more!
Okay, spine guard pulse!
Ready, spine guard pulse!
Ready, spine guard pulse! Ready, count!
Stop, good!
Move it up, either 13 or 17, that's your goal!
Ready, kick it!
Ready for a cool down!
The hard part's over!
Whoo!
Come on!
You did so good today!
Whoo!
Try to do the rock and roll mix at least four times a week!
You know you're getting the cardiovascular workout that you need!
It's the best way to trip down too!
Whoo!
Swing it up!
Good!
Swing it!
Beautiful!
Bring that whole waistline!
Step to the side!
Good!
A couple more!
You did so good!
Whoo!
And relax!
Good!
I can feel it!
Back's over!
Good!
You did so great!
And the other side, lift up!
And then over, working the sides of the waist!
Swing it!
Beautiful!
And relax!
Stretching out the legs!
Good!
After that hard workout, try to do some knee stretches!
Get your cool down!
And the other side!
Beautiful!
You did great everybody!
I'm so proud of you!
And the other side!
Hold it down!
No hands!
Come again!
Good!
And up!
The other side!
That's it!
What do we do?
Good stretch!
Lift up!
And now slowly stretch the legs!
Good!
And lift the body up!
Beautiful!
And one last stretch of lunge!
All the way down!
And come back!
Side to side!
And the other side!
Hold it down!
Stretching the hips guys!
Good!
You did great today!
Give yourself a big hand!
Yeah!
Yeah!
Thank you for watching!
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See you next time!
Bye!
Bye!
Bye!
Bye!