We will be getting started!
Welcome to the Superbody Ultimate Low Impact Aerobic Workout.
With Low Impact Aerobics, we use the large muscle groups to increase our cardiovascular
conditioning.
And by keeping one foot on the floor at all times, we lessen the risk of injury.
Remember, this tape is an intermediate to advanced workout.
During the second half of the program, some of us will be using half pound to one pound
wrist weights to increase the workload.
All the arm movements are controlled to reduce the stress on the joints.
The weights should only be used after you can do the entire workout with ease.
So with this in mind, let's get started.
Standing feet apart, knees soft, starting with warm up, preparing the body for exercise.
Standing right and left, and it is one, two, three, four, five, six, seven, eight more.
Relax the shoulders, loosening up the neck, four, five, six, seven, chin to the chest,
and down, down, look front, two, not back, down, look front, eight more, one, two, three,
four, good, five, six, seven, right here to the right shoulder, one, two, three, four,
five, tailbone pulled down, eight more, and one, two, three, four, relax the shoulders,
six, seven, head rotation, and over, and side to side, now the full rotation, and over.
Right shoulder comes up, flex the palms, one, two, three, four, five, six, seven, roll the
shoulder back, and up, two, warming up, four, five, six, seven, to the front, and one, step
into it, two, three, four, five, six, seven, inhale up, up, two, stretching out the back,
hold the position, pelvis forward, one, two, three, four, and up, up, two, and stretch,
two, three, four, back up, up, two, and hold, two, three, four, one more, up, two, and stretch,
two, three, right arm up, and let's stretch the triceps, three, four, five, six, seven,
bring the arm over, and hold, drop the shoulder down, stretching to the upper back, five,
six, seven, other arm, left arm, one, two, three, four, five, six, seven, arm comes
over, stretch the upper back, two, three, four, five, six, seven, inhale, exhale into
the groin stretch, over, hold, two, three, tight muscle people, you stay in Carla and
Joe's position, not going down too low, turn it over, hamstrings and quadriceps, three,
four, straight line from the ankle to the knee, seven, now let's raise the toes to
work through the shin, two, five, six, seven, over the other side, and hold, two, not hyperextending
that outside leg, six, watch your form, turn it over, one, two, three, both feet parallel,
no turnout, proper alignment, seven, toes come up, warm up that shin, one, two, three,
four, five, six, breathe out, seven, rounding up for four counts, one, two, and let's open
up through the chest, thumb to the chest, one, two, hips forward, three, four, five,
six, seven, press down, dip it, one, hips stay centered, four, five, six, seven, pull
back, and pull, two, three, four, five, six, seven, dip down, press, one, two, three, increasing
the circulation, breathe out, seven, circle the ankle, and one, two, alternate, three,
four, lift it up, five, six, seven, let it circle, come on, warm up those ankles, two,
three, and reverse, one, two, three, other side, left leg, one, two, gently, three, four,
reverse, one, two, three, walk the feet together and let's stretch out through the Achilles,
right foot goes back, three, good, abdomen in, five, six, seven, heel lift, two times,
lift up and down, up, knee into the chest, and one, whoops, hold on, watch your balance,
take the foot back, one, two, three, left foot back, and hold, two, abdomen in, lift
twice, and up, down, knee into the chest, stretching out the hamstrings, one, two, now
stretching the top of the thigh, and ready for jazz in, we're gonna start with shoulder
bugs, down and down, up, right side, here we go, four, five, six, picking up the pace,
three, four, five, six, with the hips, now remember the second song is still warm up,
pace yourself, again, let it go, we're gonna start with the jazz hand, out to the right
side, stepping right, down, second set, come on, pick it up, again, and press it to the
right hip, press down, three, four, five, six, again, breathe out, come on, picking
up the pace, elevating the heart rate slightly, increasing circulation, maracas, second,
let it go, you got maracas at home, bravo, let the hips go, out, again, and down, last
time, out, jazz, one, come on, one more, let's go, stretch it out, third set, fourth
set, hands pressed down on the hip, push those back, again, maracas, and up, again,
shake it, ready for it, cha cha, one, two, grab your partner, back, and up, swing up,
and back, jazz hand, here we go, all right, one more, spread the fingers out, jazz hand,
hands to the hip, duties warming up, and down, and down, maracas, let it go, and down,
jazz hand, second set, come on, working toward the high level, low impact aerobic, hip press,
second set, elbows up, watch your form, side to side, breathing, eight more, and down,
there goes the drum, maracas, come on, shake it, here's your maracas, jazz hand, and let's
go,
two, into the rock and roll song, eight more, two, three, four, you're going to hustle
into the right side, arms circles, and one, two, three, up, and up, and up, not too high
on the leg, pace yourself, up, need a sip of water for the workout, please grab a sip,
don't dehydrate it, and hip ball, let it go, and done, hustle, and up, and lift, and got
it, ready for the hip hold, let it go, I got it, watch that foot, eight times, one,
two, three, four, kick it up, keep the ball of the foot down, one foot on the floor at
all times, foot goes back, they're concentrating, four, arm up, double knee lift, front, and
up, come on, push off that foot, double knee lift to the front, arm out, keep yourself
centered, not rounding into it, lift it, singles, eight counts front, one, two, three, four,
five, six, leg goes to the outside, hair comb, two, three, four, five, six, windmill, singles,
one, two, three, four, five, six, foot goes back, one, two, three, four, five, six, seven,
two times front, double, change it, change, kick it up, foot back, one, two, they keep
me going, double knee lift, arm out, and change, and change, hair comb leg to the outside,
two, keep yourself centered, working from the navel, five, six, reach it to the right,
out, two, three, four, five, six, roll the hands, down, and up, out, down, extend using
that right arm again, two, three, four, five, six, turn it, one, and up, ready for those
16, walk, we're ready, walk it, one, two, three, four, five, six, ready for the hustle
dip, right side, one, two, three, up, two, and up, three, four, four more, one, two,
good, three, four, hip hold, let it go, one, two, three, and back, out, out, move front,
one, two, and back, back, two, hustle, and up, lift up, ready for jog, you're gonna start
with that hustle, ready to walk, and up, you need to walk, right, and walk it, one, two,
three, four, come on, the level's going up, snap and shake it out, come on, jazzy, here
we go, and back, up, again, and up, and up, moving to the front, same steps, jazz hands,
come on, up, again, up, and up, jiving, one, walk the feet down, small pivot on the feet,
left side, one, two, three, four, both arms, eight, seven, two, three, four, five, six,
seven, shoulder, shoulder, one, two, three, five, four, four more, one, two, out, three,
three, turn right, one, two, three, back, to jazz, remember if you have a problem with
the turn, do it to the front, that's fine, if you wink you'll do the turn, I know she
wants to do it to the front, jazz square right foot, roll the hands, another difficult
deviation, hang in there, at least two or three times a week for better, and up, hustle
to the right, walk it, walk it, no jump, knee lift, stomach in, back long, up, up, up, ready
for key steps, three sets, one, move back, set two, one, two, three, and back, breathe
out, third set, one, two, out, six, knee lift, two sets, arms to the left, cross the
knee over, again, ready back to that hustle, jazz hands, moving right, we got it, again,
stretch it out, remember if it's too difficult, do the steps without the arms, to the front,
two, one, two, ready for right arm, one, two, three, four, change sides, and one, two,
Both arms.
Take that.
Come on, Joe.
Pick it up.
All right.
Eight more.
Breathe out.
Ready for shoulder to shoulder.
Here we go.
One, up, out.
And up.
Five arrows.
Whoo.
Up.
Ready for three step turns.
Dance.
Let it go.
Whoo.
And back.
Come on.
Whoo.
Take it everywhere.
Right foot.
Hold the hand.
Two.
Cross it.
Four more.
Ready for that knee lift.
Walk it.
Up.
Breathe out.
Come on.
We're getting ready for the team workout.
A few more.
Up.
All right.
And walk it.
Okay, team workout.
Carol, get us started out.
Judy and then Steve.
Here we go.
Yeah.
Back.
Back to work.
Again.
Six.
Seven.
We're going to do that all over again.
And one.
Two.
Three.
Good.
Go.
Five.
Strong arms.
Here we go.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Again.
Eight more.
And one.
Two.
Three.
Four more.
Five.
We're going to do a slide step to your right.
Here we go.
And one.
Two.
Three.
Four.
Five.
Six.
Looks good.
Again.
Up.
Three.
One.
Two.
Three.
Last time.
Here we go.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Judy.
All right.
Here we go.
Now lift your fingers.
Lift the knee up.
Breathe.
All right.
One more set.
Breathe.
Now the same thing.
Your elbows out.
Yes.
Good.
Yes.
And lift.
Good.
One more set.
Up.
Good.
Up.
Here we go.
Push up.
And up.
That's it.
Two.
Three.
Four.
Five.
Six.
Here you go, Phoebe.
Okay.
Nice, Phoebe.
Keep the movement.
Easy.
Pull it in.
No arms.
Hold it.
Keep going.
Yeah.
Off your arms.
One up.
You got it.
Easy.
Good.
One arm up.
One arm down.
Good.
Pull it.
Let's move it.
Hold that.
Look at my feet go.
Come on.
Stretch.
Stretch your front, girls.
Stay tall.
From the beginning now.
No arms.
Hold it.
Good.
We're going to add an arm.
Alternate.
Up and down.
Good.
Up and down.
Good.
One arm up.
One arm down.
Yeah.
Come on.
Do it.
Okay.
Feet go back.
Press.
Nice and low.
You got it.
Stay tall.
A little hard.
Four more times.
One.
Two.
Three.
And back to you, Dan.
Make your A hop.
And front.
Two.
Keep it up.
Let's go.
Look at that.
Yeah.
Keep going.
One.
Two.
Three.
Four.
Ready to jump it.
Oh.
One.
Two.
Three.
Four.
Okay.
Five.
Six.
And at the table.
And whoo.
Lock it up.
Yeah.
Come on.
Good.
Dang it.
Great.
Good teamwork out.
Right foot front.
Arm to pull back.
Heel.
Pelvis through the front.
And two.
All right.
Three.
Four.
Good.
Five.
Six.
And working in our high breaks.
Paint yourself.
To the back.
Pull.
One.
Two.
Three.
Come on.
Carol's step.
And more.
One.
Two.
Three.
Four.
Five.
Six.
Nine.
Point.
Push.
Two.
Three.
Change it.
Working in our target zone.
Change it.
Two.
Three.
Change it.
Ready for body building.
One.
Two.
Ready for body building.
Five.
Up.
Open.
Two.
Open.
Keep yourself centered.
Up.
Four more.
Watch your form.
Down.
They're hot.
And pull.
One.
Four up.
Four back.
Here we go.
Back.
Two.
Three.
Four more.
Make sure that pelvis comes forward.
Not arching the back.
Again.
Two.
Great.
Five.
Six.
Feel it.
Depth line.
Okay.
Two.
Three.
Four.
Five.
Heel front.
Good.
Three.
Come on.
Eight more.
One.
Two.
Three.
Four.
Up.
Six.
And pull back.
Cattle step.
Two.
Three.
Four.
Five.
Six.
And four.
One.
Two.
Three.
Four.
Five.
Six.
Five.
Point four.
One.
Two.
Three.
Change it.
Two.
Three.
Change it.
Right.
And left.
Bodybuilder, pick it up.
Up and out.
Good.
Return.
Out.
Four more.
One.
Two.
Three.
Yes.
Pull.
One.
Two.
Three.
Four back.
Four front.
Come on.
Four back.
Ready.
Four.
Left slide.
One.
Two.
Three.
Four.
Come on.
Five.
Six.
Eight more.
Okay.
Go.
Bring it up.
Heel step.
To the front.
Hold it.
Heel to the front.
Let me get it.
Heel to the front.
Good.
Come on.
Good.
Hold on.
It's a rainbow spring.
Pull back.
Four.
Five.
Six.
Eight more.
Two.
Three.
Four.
Five.
Six.
And slide.
One.
Two.
Three.
And change.
One.
Two.
Three.
Right arm.
One.
Two.
Three.
Left arm.
One.
Two.
Body builder.
Here we go.
Up and down.
Two.
Pump it up.
Let's go.
Up.
Woo.
Out.
And down.
Ready.
Diagonal hip pull.
Keep that pelvis.
Four more.
Back walk.
Out.
Four more.
Two.
Three.
And back.
Step slide.
Here we go.
Down.
Into tuck.
Walk it out.
Here we go.
Pulse rate is going to come down just a little bit.
Kick it out.
One.
Two.
Three.
Four.
Five.
Six.
Charleston.
Right foot.
Front.
Back.
Not too high on the leg lift.
Keep it no higher than hip level.
Up.
Back.
Lift.
Ready.
Four.
Touch.
And right.
Left.
Right.
Left.
Good.
Out.
Eight more.
Two.
Three.
Four.
Five.
Six.
Step.
Push.
Right.
Hold.
One.
And back.
Push it.
Turn right.
Back.
Back in.
Turn right.
And you push.
Whoo.
Let those feet go.
Turn it.
Left palm.
And up.
Good.
Turn it.
Left palm.
And up.
Step.
Turn.
And shimmy that hand.
Working to the corner of the groove.
Back.
Heel comes up to the seat.
And back.
Whoo.
Back.
Sixteen mini circles.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight more.
One.
Two.
Three.
Four.
Full circles with a narrow bounce.
Here we go.
Easy on it.
Arms no higher than shoulder level.
Ash of it in back long.
Up.
Ready for a three step hop.
To the front.
One.
Two!
Step.
Back.
Up.
Roll the hands.
Out.
Turn.
Right wall.
Back.
This time we're going to go all the way down to the left wall.
And around, out, roll out, to the front, uh-oh, and out.
Hustle step with a clap, and right, two claps, come on,
double, hold it out, out, back, up and back, yeah, whoo.
Ready for the step kick, back to the beginning, one,
keep the arms tight, arms to the edge, good.
Five, six, seven, how we doing?
All right, four, two, three, four, five, six,
Charleston, right foot, now some of you remember this step,
I just know it, right, up, back, and lift, whoo, whoo, up,
ready for the one, two, three, four, five,
eight more, one, two, three, four, five, six,
step, push and hold, one, good, and out, hard workout,
up again, push it, out, look left, turn, one, and out, whoo,
slow it down, catch your breath, turn, and out, and out,
ready for mini circles, now we're going to go into the
weight workout, you can't go through the entire workout
with ease, whoo, I'd like you to do it without the weight,
those of you comfortable, a half pound to one pound weight
only, no more, press down, one, three, four, five, six,
breathe out, with control, eight more, one, two, three,
four, five, six, lateral raises to the side, step, two,
three, four, five, six, seven, working deltoids, one,
two, three, four, five, six, face, arm, heel, to the seat,
one, two, three, four, five, six, seven, come on, keep it up,
one, two, three, four, five, six, muscle arm on the diagonal,
high five muscle, back, that's right Carla, back, again,
pumping out, back, back, side point with a breaststroke,
to the front, arms stay up at shoulder height, control the
movement, it's getting tough back there, up, remember if
you're tired at this point, put the weights down and continue
without the weights, plie, here we go, cross, up, stomach in,
back long, back is not hyperextending, four more, one,
out, up, up, back to point to the beginning and press,
two, three, four, five, six, seven, eight more, one, two,
three, four, five, six, lateral raises to the right side,
lift, two, watch the movement, no higher than shoulder,
eight more, one, two, breathe out, four, six, face, arms,
heel to the seat, whoo, whoo, pick it up, second eight,
let's go, pinked up, you got it, four, five, six, muscle arm
on the diagonal and one, leave at the heel, arms stays up at
shoulder height, up, bicep, strong and back, back, side point
with a breaststroke and front, out, two, control it, three,
four, uh-oh, seven, plie, cross the arms, down, up, down,
up, three, up, four, four more, one, up, we're going to the
second weight segment, back to toe point and then into bicep
curl, one, two, three, four, five, six, seven,
eight more, three, ready for bicep curl, starting with the
right arm, here we go, one, two, breathe out, three, four,
don't swing the arms, keep the arms controlled, up, seven,
eight, we have eight more, one, come on, two, three, four,
15, five, six, seven, now lat pull, down, side to side, up
and down, two, three, breathe out, four, watch your back on
this, I want your back long, no hyperextension in the back,
no arching, eight more, come on, one, two, those arms are
going to be great in that bikini this year, four more, one,
two, three, and on this arm, toes front, two, three, elbows
have to stay up, shoulder high, up, three, okay, let's go for
eight more, one, down eight, two, three, I'm counting, come
on, four, five, six, seven, eight, tricep, oh, they follow
so well, don't they, two, come on, how are you doing at
home, remember, the arms are too tired, I want you to put
the weights down, train, don't strain, up, eight more, come
on, one, very important to keep the back elongated in this
position, deltoid raises pointing front, up, two, three,
four, we're getting there, five, six, seven, eight, to the
side, and up, two, let it flow, three, oh, it is, it is, they
know me well, up, up, eight more, come on, let's go, nose
arm, up, tricep, to the right side, elbow stays back, abdomen
and you extend from the elbow, stomach in, this is to work
on that applause muscle, the one that shakes when you clap,
up, seven, other side, here we go, and one, abdomen in, keep
the elbow back and then extend, three, four, breathe out, five,
come on, home stretch, getting ready for the low impact
pull down, bicep, curl, one, two, three, four, five, six,
seven, eight, again, one, two, come on, bicep, three, still
high five muscle, come on, up, up, and here we go, lowering
down, removing the weight, four, five, starting out with a
figure eight, side to side, and one, two, three, four, five,
six, arm circles, one, two, let it flow, relax, bringing the
heart rate back down, one, cool down, and back, back, two,
alternate arm reaches 16, one, two, let it flow, four, muscles
relax, eight more, one, two, three, breathe out, five, six,
diagonal lift back, right side, right foot, back, out, up, left
side, right foot, up, up, lift, mini circles, 16, one, two,
three, four, let the hips go, eight more, one, two, three,
four, five, full circles, the head dip, foot back, one, two,
extend the arm, two, three, let the head go, four, five, six,
seven, eight, and one, two, three, and back, arm sweep to
the right, one, eight times, two, three, four, five, six,
lift back, right side, up, two, three, four, five, six, let it
go, left side, right foot, three, four, five, six, mini
circles, 16, one, two, three, four, five, six, seven, eight,
four, one, two, three, four, five, ready for the hustle,
moving to the right side, extend the arms, one, two, three,
extend, two, four, five, six, seven, ready for arm sweeps,
here we go, one, two, three, four, five, six, seven, again,
one, two, turn on eight, four, five, six, seven, and hold,
one, turn it, let the hips go, again, back, back, ready for
the figure eight, and step, two, back up, three, four, five,
six, and more, two, three, four, five, six, arm circles,
leading front, one, two, three, and back, back, two, again,
front, one, two, three, and back, back to the step together
and step turn, turn right, one, out, let the hips go, got it,
got it, five, back, arm reaches to the front, step, two, three,
four, five, six, seven, eight, more, let the arms flow,
smooth movement, four, five, six, lift back, arms up and
lift, down, and down, over to the left side, right foot,
one, two, breathe out, three, ready for the cool down,
end it and hold, let's cool down, shake it out, great work
guys, feel good, arms front, feet forward, soften the knees,
tailbone pulls down, abdomen lifts up, relax the shoulders,
we're gonna start by just inhaling overhead, exhale,
round the upper back, chin to the chest, inhale up, exhale
front, inhale up, breathe, exhale, inhale, this time keep
the arms overhead, reach up out of the waist, out of the torso,
feel the stretch, tailbone pulls down, reach for it,
stretch, and hold it, relax down, take the right foot back
and let's stretch through the Achilles tendon, both feet
parallel, abdomen in, from the side, make sure the stomach
lifts up, not flattening the back, protect the back, hold
the stretch, feel the stretch through the calf, neck's an
extension of the spine, so look a little bit forward, towards
the floor, reach the arms up, slide the foot back, turn the
back foot out slightly and you have a line from the hip to
the knee to the foot, relax the shoulders down, hold it, nice
Judy, hold, come back up, let's change legs, left foot back,
hands on the thigh, parallel feet, hold, breathe, watch your
form, inhale, exhale, arms come up, slide the foot back, bend
the back knee, slight turnout, straight line from hip to knee
to foot, relax the shoulders down, lengthening through the
spine, come back up, round forward, and up, and let's have
a seat on the floor, we're going to start with lower back
stretch, great one to use every morning and every night, right
knee comes in, hold on underneath the thigh, pull the
thigh in, relax the left leg down, for a moment I want you
to close your eyes and not look at the TV, inhale, exhale,
breathe into the stretch, release the tension from the
muscle, shoulders down, head down, bring the bottom knee up,
let's cross the right leg over the left, hold on behind the
left knee, pull the thigh in, relax the foot down, and you're
stretching through the seat and hip, hold the position, inhale,
exhale, use your breathing, relax, extend the leg up, hold
on above the knee, we're going to work opposition in the hip
socket, turn the knee in and the foot works away from you,
gently, leg works as one unit, gentle twist, work through it,
breathe, release it, point that toe, lower the leg down, bring
the left knee in, holding on underneath the thigh, relax the
right leg, inhale, exhale, close the eyes again, release the
tension, take your time with the stretch, you want to feel the
muscle elongate, bring the bottom leg up, cross the left
leg over, hold on behind the right thigh, stretching through
the seat and hip, inhale, exhale, breathe and relax, extend
the leg up, let's work opposition in the hip socket, knee
turns in, foot away from the body, small, small turn, rotation
in the hip, hold it, point the toe, release the hand, slowly
lower the leg, let's bring both knees up, roll to your right
side, come to a sitting position, let's work on stretching
the groin, inner thighs, you'll see us working in different
levels, knees should be to the ceiling, toes straight up, Steve
is very tight so he has his knees bent, his hands behind him
for support, Judy and Carla are much more limber so you'll see
them in the same position that I am but they're able to go
closer to the floor so you work the level that's best for you,
close the eyes for a moment, look forward, relax and breathe
into the stretch, inhale, exhale, take your time, walk the
hands in, come back to the front, crossing the right leg
forward, hands on the knees, looking to the right side and
left and right, sitting up tall, string from the top of the
head, back to the front, chin down, look forward and down
again and up, right ear to the shoulder and left, great job,
wonderful work.
Music.
You