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Hi everybody.
Welcome to the advanced version of WalkAerobics.
I'm Leslie Tamaleo and I'll be leading you through this advanced workout.
Before we get started we want to get you familiar with your heart rates.
We'll take a resting heart rate, an active heart rate, and a recovery heart rate.
Right now let's all take our resting heart rate.
Find your pulse at your wrist or at your neck.
Now if you're going for the neck, take two fingers and press lightly into one side of the neck.
That should find it quickly for you.
Alright, I'll tell you when to count. Ready?
Count.
Stop. Now multiply that number by 10 and that's your resting heart rate.
Okay, I know you're anxious to get started.
I've got an excited group here with me today.
Grab your athletic shoes, get a towel. We're definitely going to make you sweat.
Move the coffee table and we're ready to warm up.
Here we go. Nice and easy now, you know. Everything's easy in the beginning.
Before you start any workout you've got to warm your body up.
Okay, we're just getting the blood pumping to the muscles.
Hang on. Good. Hang on guys. Six, seven, and eight.
Now make sure you start off on the right foot just so we're all on the same thing.
Go right left, right left, right left, right left, right left, right left, right left, right left, right left.
Good. Now everything's easy in the beginning.
You can do some warm up and five and six and seven.
If you're familiar with our first tape, you know these basic steps.
Within minutes you're an expert. Anybody can do walk-a-robes. So simple.
Now hang on. And five and six and seven.
Okay, let's go to a few kicks easy. Just right and left and right and left.
Now what you're going to notice about the advanced class is that we use our arms a lot more.
We get our heart rate up a lot sooner. We keep it there longer.
That's what makes it advanced. And right and left. That's good. And right and left.
Now everybody just start swinging the arms a little bit. It's just slow.
Keep your arms relaxed and right and left and right.
Let's go back to walking now. Just walk and two and three.
Just like you're marching in a band. Five. Hey, how's everybody?
Hi. Oh gee. I love when we wake these guys up.
Six and seven. Good. Hang on.
And right, left, right, left, right, left, right, left.
And five, six, seven. Now right away we're going to start warming the upper body.
Hang on. We're going to raise our arms up and down. Four and five and six and seven.
Now here we go. Just go up and down and up and down and up and down.
Now we've got to warm the upper body up fast because we want to get right to the aerobics.
So up and down and up and down and up and down and up.
Okay, guys. Let's go out and cross. Let's go out and cross and out and cross and out.
I heard an oops back there, but that doesn't matter. And cross and out.
We're not here to learn steps. We're here to work out.
If you miss a step or you goof up, it doesn't matter. And cross.
Just so you keep moving. And out and cross and out and cross.
All right, we're going up and down again. Ready? Let's go.
Up and down and up and down. Good. And up. Are you happy back there?
Are we happy we came today? Go up and down and up and down. Good.
And up and down and up. All right, let's go back to just marching.
No hands. Right, left, right, left, right, left. Lift the knees a little bit more.
Five, six, seven. We're going to kick again. Here we go.
Now right and left and right. We're going to go right into that next song.
Pick up the beat a little bit. All right, let's walk. Here we go.
Now right, left, right, left, left. Just follow along, guys.
We're just getting a workout here. Right, left, right, left. Good.
All right, now we're going to really start moving.
Our heart rate's going to just start zooming up, which is good.
And then we're going to keep it there for a while.
So we burn calories. We burn fat. We strengthen our heart and lungs.
And give you all the benefits of the aerobic sketching.
Good. Hang on. Right, left, right, left. And right, left, right, left.
Hang on. Now push your air out of your lungs.
When it starts to fill up, that slows you down, so you've got to push it out.
Three, four, and five, six, seven. Right away, let's go up our body.
Now reach and reach and reach.
Now please remember, if you're just coming off of our first tape,
this is going to be a little difficult for you today.
It's going to take you a couple of weeks to work up to putting 100% into this workout.
So you pace yourself. When you need to slow down, just drop your arms and keep your feet moving.
But you remember, you never stand still. Never.
Just slow down when you need to. And reach and reach.
Okay, guys, out to the side. Now just push out. Push out. Push out. Push out.
Good. And five and six and seven. Let's push to the front.
Now push straight ahead. Two, three. Just bring the elbows straight back.
And push and push and push and push. One and two and three and four, five, six.
Hang in there. Let's go up. And reach and reach and reach and reach.
Good. We're just getting that heart rate up into the target zone.
Reach and reach and reach and reach. Good. Reach and reach and five.
Good. You look good. Yeah. Let's go out to the side.
And press, press and press. Let's go. Press right out. Five and six and seven.
Let's go to the front. Last set. Go up. And two and three and four and five, six, seven.
Now just march and keep your hands down. And two and three. We're going to start moving around.
And five, six. We're just going two pounds up and back.
Now first walk with us. Two, two and one and two.
Now we're going to start adding arms. We're going to go up and out like this.
Go up and out and out and out. You got it. Good.
And out and out and out. Blow that air out, guys. I know the lungs are filling up back there.
You know what? I'm not going to tell the joke about Jack's nose.
You've got to buy the first video for that.
And out. You know how fast that air comes in through your nose.
Well, we're not going to tell you the joke. You've got to buy the video.
And out. That's on the first tape. And up and out.
Okay, guys. Stay right where you are. Keep your hands going. Go up and out and up and out.
And five and six and seven. Now same thing up and down like this. Go up and down. Good. That's great.
Up and down and up and down. Just relax. Up and down.
You've got to keep forcing that air out. Go up and down and up and down.
We're just going one, down, two, and down, three, and down. One more.
Okay. Out and cross. Four counts. Go out, cross, out, cross, out, cross. Good. Out.
Look how easy. It's so simple. Anybody can do it.
Call in the family. Call in grandma. Call in everybody. Call the dog in.
And out. He can do this. Cross. Good. Hang on. Go out, cross, out.
Okay. Press straight up. Just out and up. Now while we're going up, we're going to kick.
Go right and left. Now lift your legs. Lift them up.
You've got to lift those little legs up. They're little.
Hey, they're little legs, kids. And reach and reach.
Come on. You've got to lift them up and warm that hamstring. Right, left, and right, and left, and five, and six.
All right. Now we're going to push straight up. Keep kicking. Now push and push and push. Push. Five, six, seven.
You're doing good. Now hang on. Blow out. And three. That's what gives you energy.
If the air is stuck in those lungs, you're not going nowhere.
Use your oxygen. It's your fuel. Your body's like a machine. You pump that air in and you pump it out.
So right and left and right and left and five and six. Okay, everybody. Go back to walking.
Drop the arms. We're going to change. Two, three, four, and five, six, seven.
Let's go to side steps now. Just right, left. Do you remember these? Right and left and right and left.
Now let's go. Easy. Swing in the arms. Go right. You're just swinging them.
Now we're not going to twist yet, guys. So hold on. Right, left, right, left.
Now I know you're breaking a little sweat by now because I am. Am I the only one sweating?
Now let's make a little twist. Twist. Twist. Hold that belly in. Twist. Twist.
You've got to hold those abdominal muscles in. I say belly. It doesn't matter. Abdominal.
It's all the same thing. Right, left, right, and left, and right, and left.
We add a little twist because we're working the sides of the waist. That's the oblique muscles. Right, left.
Okay, everybody. Back to marching. Now just march and march and march and march and five and six and seven.
Good. Now knee lift. Go right and left and right and left and right and left and right and left.
Hang on. Just eight, seven, six, five, four, three, two. Go back to walking, everybody. March, march, march, march.
Okay. Upper body. Here we go. Now push up. Push up. Push up. Push up. Keep going.
Blow that air out. Now we're going to go a little another beat faster.
Force the heart rate up a little bit. Now hang on. Right, left, right, left. That's it.
Get your feet first. Get yourself organized. Get organized. Okay. Good. Right, left, right, left, right, left.
Now look. It's almost like you're ready to break out and run. Hang on. We're not going to run. This is walker-robots, not runner-robots.
Right, left, right, left. Good again. We're going up. Oh, wake up, guys. Go up and down. Up and down.
Good, everybody. Are we okay? All right. We're hanging in through this, aren't we, guys?
Okay. Now look. If you look around the room, I know you are going to be familiar with a lot of these spaces.
We've got some new people here to liven us up. Are we help? That's a big job to fill, huh, Dee?
Up and down and up and down and up and down and up and down. Hang on. And up and down.
And back and back. You're just pushing up. Just push. Two. Now you're going to follow me two up, two back.
Ready? Five, six, seven, ah ha ha. One. They look to me like, well, are we ready?
One, two, one, and two. Come on. Now, if you've got the room, you come with us. Two up and two back.
If you don't have the room, you just stay right where you are in place. That's fine.
One, two, one, two, one, two. Good. One, two. Let's go. One, two, and one, two, one, two.
Okay. Everybody just push straight up. Keep going. Two up, two, two. Okay.
Come on again. Push the air. Two, two, and one, two, one, two.
Everybody stay right where you are. Now, one, two, three, four, five, six, seven.
Real high though. Legs, you got to come up high. Two, three, four.
Now we're going to cross and do some chest. The elbows come in together. Two, three.
You keep it kind of controlled. Fists are tight.
Five, six, seven. Let's go over the head. Just keep it. That's it. Keep it curled. Good.
Elbows are bent. We never lock knees. We never lock elbows. And curl and cross. Good.
Cross. Let's go. Straight up. Straight up. Straight up. Four, five, six, seven, eight, eight, seven, six, five.
We're going to just walk. Okay. Drop those arms. Just walk. Right, left. Three, four.
Blow your air. Six. You're doing great. Now, side steps now.
Out, two, three, four. You just go out together, out together. Good.
Now, everybody reach, pull, reach, pull. Reach straight out and pull back. Reach. Reach. Good.
Now, remember, if you're really getting hot or overheated, it's okay to slow down a little bit.
Blow your air. Good. If you need to slow down, just drop your arms. That takes off half a battle.
And reach, and reach, and reach, and reach, and reach, and reach. Good. Everybody over the head.
Here we go now. Up, up, reach up and pull down. Up, pull, up, pull. Blow your air. Good.
Two, three, four, and five, six, seven. Back to the front. Come on. Now, hang in there.
Yeah, good. We got to keep that heart rate up. Burn those calories. Burn some stored fat.
I told you I hate that for work out. And reach. It just sets up house right here.
You know, I don't like it there. Reach. Hang on. Reach, reach, reach, reach, reach.
We're chasing that fat out of town, okay? Reach, reach, reach. Good. Reach.
All right, now we've got another minute, and then we're going to take an active heart rate.
Look how fast the time flies. Time flies when you're getting fit. I've got to say that again.
I made that up on the last video. You've got to get the first one if you don't have it. It's really good.
Reach, pull, reach, pull, reach, pull. This one we've got to work harder, so we're just going to be quiet.
No, no, gang. Wake up. Come on. I'll start throwing you off with your arms. That's what I'll do.
Reach, reach. I'll wake you up. You won't know what to do.
Reach, reach, reach, reach. The active heart rate's coming. Hang on.
Five, six, seven. Come on, work hard. Get that heart rate.
Two, three, four. You are doing terrific. Reach, reach. Is my group still back here?
Are they okay back there? Reach, reach, reach, reach, reach. Now, five and six and seven.
Let's go back to the front. The heart rate's coming. I promise.
Five, six, seven, eight. More. Hang on. Now, eight, seven, six. Good. Five, four, three.
Okay. Now, let's walk in place again. Push up. Push up.
Now, remember, some of you really feel a little exhausted. Don't have to drop your arms a little bit.
Just do your feet. Don't be ashamed. Just because everybody loves watching you.
Put them down. Hey, hey, now they don't mind. They don't mind if you have to drop your arms.
Reach, reach, reach. Now, go eight, seven, six, five and four, three and two.
Push to the floor. Push, push, push, push, push.
Now, I want everybody to keep their feet moving. Don't be there. Stop your feet.
Even through the active heart rate. Push, push, push, push. Good. Push that air out.
Push. Three, four, five, six, seven. Let's cross. Now, pick twirls. Good.
Now, here comes that active heart rate. Everybody, please keep your feet moving. Don't stop.
Find your pulse. Ready? Count.
Stop. Multiply that number by ten. That's your active heart rate.
All right. Now, hang on. We've got to raise the heart rate up. It drops a little bit when we cool down a little bit.
Okay. You remember from the chart on our first page. It tells you where you should be for your age group.
We all have different target zones for our active heart rate because we're all different ages.
Right, left, right, left. Hang on. How can you tell we're all different ages?
Are we? I thought we were all 21. Two, three, four. But guess what? That's what aerobics does for you.
It slows down the aging process. You look younger. You feel younger. You act younger.
Right, Chris? Chris, you don't look a day older than 18, though. You don't look. She looks like she just had her 18th birthday.
And down, and up, and down. But that's the truth. You know that. Exercise makes you feel great.
Everybody needs to exercise. There's no good excuse to not exercise. Up and down, guys.
Right. Oh, gosh. Up and down. Right. Don't mad about that. Up and down. Go up and down and up and down.
Five and six. Okay. Everybody march. We're going to go four to the right, four in place, four to the left, four in place.
If you've got the room, you come with us. Let's go. And one, two, three, four. Now, stay here and do four, two, three.
Now, move four if you've got room. Go. Two, three, four. And just walk. Two, three, four. Go again.
Now, one, two. If you've got the room, really move. But if you end up in the kitchen, get out of there.
One, two, three, four. Now, lift. One, two. Okay. Let's stay right here and just keep marching. March. Two. Okay.
Now, here's come that peak song. And that's when we really start moving. Right, left, right, left. Don't stop those feet.
Right, left, right. That's it. You're almost prancing. But look at this. Your heels go right back down to the floor.
Don't stay up on your toes. You've got to ground yourself. Okay. Good. Right, left, right. You know what?
It's almost like you're running in place, really. But you don't want to run. Right, left, right, left, right, left, right.
Six and seven, eight. Go. Eight, seven, six, five, four, three, two. Yes, this is real sweat. Now, I'm going to kick and they didn't know that.
Hang on. Right, left. Now, I'll get mad later and say, why didn't you tell me you were kidding? And go. Right, left, right, left, right, left, right, left, right, left.
Am I the only one sweating like this? I know you're sweating at home. I know you are. Don't try to hide. Right, left, right, left, right, left, right, left, down, right.
One, two, three, four. Now, I want you to keep your elbows tucked in these little bit of arms. Fists. Make those fists. You've got to get mad. I'm going to get fit. I can't take it.
You've got to get in shape. Good. Five and six. Everybody, knee, lips, go. Big knees. Come on. I don't mean your knees are big.
I just want your knee to go high. Reach up. Two. Good. Right. Blow your air. Good. Now, walk. Walk. Now, just catch that beat. Right, left, right, left.
That's it. This is quick. Just take little steps so you stay with us. Five, six, seven. Let's kick again. Right, left, right, left, right. Little bit of arms. Come on.
Keep forcing that air out because it's filling up so fast through your what? Jack. Where's he? Jack, the air comes in through the what?
Jack's not going to say his nose because he's so mad at me. Okay. Goodness. Walk and walk. Walk. Come on. Go, go, go. Little legs. We want to give those hips and legs a workout.
Go, go, go, go. If it's early in the morning, wake everybody up. Just go francing around the house. This will get them up. Right, left, right, left, right, left, right, left. Blow your air out.
You've got to walk into work like this someday. That's the way we walk. Five and six and seven. Come on. Go, go. Put the heel down. Three, four. Good. Looks good, Pat.
One, two, three, four, and five and six. Everybody, let's kick. Go right, left, right, left. Now tuck those arms. Use them. Good. Use those arms.
Now listen, if you're really getting tired, you don't have to use your arms, but you've got to keep your feet moving. Right, left, right, left. Good. Right.
Come on. We're almost near the end. Right, left, right, left. We're almost near the end of this song. Yeah, don't get excited. Right, left, right, left, right. Let's walk. Now go. Come on. Go. We're just going to run around the block a minute.
And one, two, three. Good. Four, five, six. Come on. Go, go, go. One, two, three, four, and five, six, seven. Now kick again. Sorry, I was going to say knees.
Eight, eight. Go eight, seven, six, five, and four, three. Let's move our knees. Now knees, knees. Come on, knees. Up high. Push your air. You can do it. Right, left, right, left. Come on. You need to force that body to work.
Right, left, right, left, right, left. That's what happens. You know when your muscles get weak, you don't use them. They get flabby and weak. Your heart muscle, when you don't use it and you don't demand it to do work, it gets flabby and it gets weak.
And so guess what? You know what? You're probably end up getting sicker. You're just a weak person. The only way to strengthen the heart is to force it to do more work. Right, left, right, left, right. Do the double step. You know how to get back on.
Oh, hang on. One, two, three, four, five, and six, and seven. Now let's try this. They're quick, but we can do it. Just take small steps. Side steps. Ready, go. Right, left, right, left. Oh, here we go, guys. Now we're happy.
Hang on. Right, left, right, left, right, left, right, left, right, left. Good. Two, three, four. Keep those knees a little bit bent. One, two. Always stay grounded. Never up on your toes. Right, left, right, left. Five and six. Everybody walk. Now walk.
Here we go. Come on. Move those hips a little wee bit. Come on. Work those legs. Right, left, right, left. Push your air. Give me some wind.
Oh, my.
Five and six and seven. Hey, that's so good. Do that again.
Oh, they were out of wind this time. Two, three, four, and five, and six. Everybody, let's kick now. Right, left. Pop the arms. Five, six, seven, eight more. Eight, seven, six, five, three, and two. You got eight more. Good. Boy, you're doing good. Seven, eight. You're going to feel great when it's all over.
And now it feels good just to move. Right, left, right, left, right, and left. Everybody just walk. Now walk. Two, three, four, six, and side steps again. Let's go, go, go. Good. Right, left. Who wants a clap? Go ahead. I heard that one bang.
Right, left. Good. Right, left. Right, left. Smile and be happy. You're doing something so good for yourself. Right, left, right, left, right, left, right, left, right. Let's walk, guys, and hang on. Okay. Push your air out. Two, three. It's filling up fast through your nose. Get it out.
Four, five, six, seven, eight. Now right, left, right, left. Everybody kick. Go, kick, kick, kick, kick, kick. You worked hard. That's great. Hang on. Little bit of arms. Elbows are tucked. Fists are clenched.
Three, four, six, seven, eight. How are we feeling back there? Are we okay?
I don't know what language that is they speak, but good. Let's walk, walk, walk, walk. Good. Hang on. Now just try to keep this pace as long as you can. You need to slow down. You slow down. Don't ever be ashamed. Blow your air out. Keep going. Keep going. Hang on. Good.
Good. Now slow down. Right, left, right. There we go. Here's the one we like. Good. Reach, reach, reach, reach, reach, and reach. Just keep going. Two, three, four. Push that air out. That's what slows you down.
All right. To the front. Just press, press, press, press. You want to whistle? Go ahead and whistle. How you doing, Beth? Reach and push and push and push and push and push and push. We're going out to the side now. Go out and out and out and out. I'm sorry, Beth. I'm pushing your way, doll.
We're both stinky. We're both sweaty. We don't care. And six and seven and eight. Let's go up and up and up and up and reach and reach and reach and reach. We're going out. Two, three, four, five, and six and seven. Side steps, gang. We're going right, left. Now listen. Let's step behind. Step behind.
Twist, twist, twist, twist. Push your air out. Good. The tuck stuff's over. Fall down. Good. And keep going. Hold your abdominal muscles in. The belly. It's just your belly. Right, left, right, left, right. Let's keep going.
Let's do a few more. One, two, three, four. Good. Five, six, seven. Everybody walk. Here we go. Just walk. Two, three, and four. We're going to press forward now. Press forward. Wake up. Press, press, press, press. Five, six, seven. Now last thing. Walk up. Two, two, and one, two. Good. One, two, one, and two. One, two, one, two.
One, two, one. What was that, Ann? What was this? No more. I can't take no more. Okay, guess what? Keep on her wish. We're going to start bringing the heart rate down. Say right where you are. Four, five, six. Okay, now we've got to regulate that heart rate and kind of get it starting to sneak down.
We're not ready for a cool down yet. But five, six. So keep lifting those knees. Okay, let's kick. Now right and left and right and left and right and left and right and left. We're coming up on the end of the workout. Right, left, right.
Now we're going to keep our arms closed. Down flow our shoulders now because our heart rate's going to start declining. Right and left but not cool down yet. So hang in there. Give yourself a little more aerobics. Right, left, right, left, right.
Everybody walk now. Just move them. Two, press straight out. Straight out. That's it. Good. Press, press. Now just easy. Two, three, four, five, six, seven. Okay, side steps. Now right, left. Now we're just swinging this time. We're not twisting.
Just swing. Push your air out. Already you start to feel like you're breathing's a little bit normal. Good. Hang on. Got to keep going. The heart rate's still up. You're still doing aerobics. Right, left, right, left, right, left. Good.
Alright now as that heart rate continues to come down, everybody start warming up. You keep warming up. I'm sorry. You keep cooling down. No warm up. We're all done warming up. Now you cool down. Use some of your favorite cool down exercises for the next five to seven minutes.
We're going to go real slow here. Blow that air out of those lungs. Hang in there. Great. Alright now you keep cooling down for the next few minutes. Find your recovery heart rate. That'll complete your class. You guys did terrific. Let's keep cooling down. Yay! Keep cooling down guys. Nice and easy.
Blow that air out when we did it. When it's over. Very good. Hang on. You don't have to go like this. Hang on. We're just cooling down.
Good.
Good.
Good.
Good.
Good.
Good.