Hi.
Before we begin this exercise program, I just want to tell you about something really
exciting.
With every video release, I get loads of requests for the music soundtrack.
Now for the first time, I've compiled some of my favourite tracks from this video, plus
lots of other great songs, on the best Rosemary Connolly workout album in the world ever.
This 70-minute CD contains some terrific music by artists such as Hot Chocolate, 9-1-1, Boy
George, Steps and Worlds Apart.
Not only do you get my favourite tracks from this video, I've also selected 20 minutes
of music, which is at a pace suitable for any body conditioning exercises you may want
to do on your own.
As if this wasn't enough, you get a second CD packed full of information and inspiration
to motivate you towards your fitness and weight loss goals.
In this CD, I personally offer advice on many areas including how to lose weight, what exercise
does what, how to develop a positive mental attitude, plus much more.
The CD booklet is also packed with information.
This double CD is the perfect companion to this video and is out now to buy.
So wherever you are, at home, on holiday, in the car, I can in effect be there with
you to motivate and help you achieve your goals.
Have you ever suffered from any heart disease, high blood pressure or any other heart or
circulatory problems?
Have you ever been troubled by any accountable or unaccountable chest pain, particularly
if associated with minimal effort?
Are you prone to headaches, fainting or dizziness?
Do you suffer from pain or limited movement in your spine or any other joint area?
Are you pregnant or have you recently had a baby?
Are you currently very underweight or greatly overweight?
Have you any other medical condition which you think might be affected by the participation
in any exercise programme?
Are you a complete newcomer to exercise?
If you answered yes to any of these questions, please consult your doctor before undertaking
exercise.
I'm delighted to welcome you to this video, the best Rosemary Connolly workout in the
world ever.
Joining me is a class of eight successful slimmers, including for the first time a man.
Their ages range from 23 to 60, which shows you can exercise and be fit at any age.
This is an exercise video with a difference.
The programme starts with a thorough warm up with everyone participating, then builds
to a progressively more energetic fat burning workout.
At different stages, some of our exercisers will leave the group to highlight the versatility
of the programme.
This will enable you to continue to the point that's comfortable for you.
When the person that you're following leaves the workout, simply stop the tape and fast
forward to the cool down when they return.
As you become fitter, you'll be able to stay with the programme for longer.
For the less fit, just do the warm up section, which is a complete mini workout in itself.
Throughout the video, we'll be offering you easier and harder alternatives.
Just choose the level that suits you.
All the way through, Heather will be working out at an easier level, whilst Pauline will
be exercising much more energetically.
And the rest of us will be working at a level somewhere in between.
So just follow the person that best matches your ability.
I'm very proud of this group.
They've all followed my diet and fitness plans, and between them they've lost an incredible
35 stones.
If you're wondering what 35 stones of fat looks like, take a look at this.
It's amazing what you can do if you put your mind to it.
Using this programme regularly will reap huge benefits for you.
The exercises will burn off excess body fat, loosen your joints, strengthen your bones
as well as benefiting your heart and lungs, and of course greatly improve your shape.
To motivate you, we have 13 terrific tracks of music, all performed by the original artists.
Now get yourself a glass of water so you can take a drink at any time you need to.
Now before we start, I just want to practise with you some of the moves that we're going
to be doing throughout the workout.
Just take a step and touch.
Step and touch like this, just bring your feet together.
Now we take it from alternate sides, and it's a really easy step.
Now we're going to do a transfer of weight, and for this we keep the feet wider, we bend
the knees a little bit in the middle and just tap the toe.
So here's the step touch, like this, and here's the transfer of weight, where the feet stay
wide apart just as you tap to the side.
Now the next move I want to show you is what we call a box step.
This is where you take two wide steps to the front and narrow it to the back.
So one, two, and back, back.
One, two, back, back.
This is very good for working the legs.
Next it's the hopscotch.
This is where you kick back alternate feet as you transfer your weight from side to side.
Sometimes we'll do this as singles like this, and sometimes we'll do it as doubles like
this.
Now another move is a little one, two, three step.
One, two, three, a little lift in the middle, and we clap as we do it.
So it's a one, two, three, clap.
One, two, three, clap.
One, two, three, one, two, three.
And lastly, we do a diagonal move where you step forward into the diagonal, tapping the
toe at the back, and bringing the feet together as you step back again.
Now if you're completely new to exercise, I suggest you rerun this little introductory
section to properly familiarize yourself with these moves.
If you do, you'll enjoy the workout more.
Finally, I've included this clock showing the time remaining in each section.
So let's get going.
So lifting alternate heels, stand tall, pull your shoulders back and down, keep your head
up and take a big deep breath in and out.
We're going to warm up thoroughly, loosening all our joints, warming up our muscles, and
then stretching.
So you benefit even more from the workout.
We're going to start by marching out.
So here we go.
Put your hands on your hips and keep that tummy pulled in and those shoulders back.
Just keep on marching.
Then we're going to transfer our weight.
So take the feet wider.
Here we go.
So transfer from side to side.
Bend the knees just a little.
Then we're going to do some step touches.
So that's where we bring the toe into alternate feet.
Eight of these.
Keep the hands on the hips at this point.
Then we're going to do some hopscotch.
So kick back.
Alternate legs just kicking it nicely behind you.
Four more.
Then we're going to do doubles.
Here's the double.
Other leg.
Let's do it again.
Last one.
Then we're going to march.
So march it out.
Allow those hands to just swing naturally.
Check that the whole of your foot is touching the floor.
Make sure your heel goes down with each step.
Keep it fairly gentle at this point because we're going to build it up gradually.
We're going to do a heel toe next.
Hands on your hips.
Heel toe this foot.
Four times.
Then march it out.
Then with the other leg.
Here we go.
One, two, three.
And march.
Now we're going to do that all again but with the elbows bending.
So just flex those arms.
And march.
Then we're going to do the same with the other foot.
And then we're going to march.
And get ready to go off to the side.
Two steps with the heel.
Lift at the end.
Keep the heels together as you lift and lift and back.
And lift.
Do it again.
And lift.
And back.
Then we're going to march it on the spot.
Now after this marching we're going to mobilize our spine by twisting our upper body.
But first get ready to march out.
Here we go.
March out and in.
And out and in.
And out.
Next time keep the feet out.
Bring your arms up.
And twist.
And center.
And twist.
And center.
Go down.
Double clap.
And again.
Twist again.
Round.
Center.
Get ready for those skis.
Here we go.
Get ready to curve to the side.
Just bending from side to side.
We're going to do this eight times.
That's four.
Keep the knees slightly bent.
And the lower half of your body quite still.
This loosens your spine.
Get ready for those two steps to the side but with an arm.
Now double arms as we lift.
It's not too big a movement at this point.
We're just building up.
Let's do it again.
Two steps.
And lift.
And back.
And lift.
Single side steps.
Just side to side.
Eight of these.
Get ready to transfer your weight.
Take it across.
A bit stronger now.
Reach across.
Now onto the diagonal.
Now just touch that toe behind.
No arms at this point.
Last one.
We're going to march it out.
Let the arms go.
On the other diagonal.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
And lift.
On the diagonal.
Just tap.
One more.
Then we're going to do that one, two, three step.
Here we go.
One, two, three.
Little lift.
And again.
We're going to do it eight times in total.
This is number four.
Just a little lift.
Not a big jump at this point.
Then we're going to do some box steps.
Hands on the hips.
So lift it with this leg.
Four of these.
Three.
And now lead with this leg.
So forward.
Do four of them.
Then we're going to do some circling of the hips.
So keep the feet wide this time.
Circle round.
Big movement.
Then we're going to hip shift.
One, two, three, and four.
Now the other way.
Round it goes.
Try to isolate the hips.
And hip shift.
Now single step touches.
Side to side.
Nice big arm movements this time.
Get ready to transfer your weight.
Here we go.
Eight of these.
Here we go to the side again.
Two steps.
Big, big arms.
And lift.
And lift.
And back.
And lift.
And again.
And up.
And back.
Single step touches.
Really big arms as you do it.
And then get ready to transfer your weight.
Here we go.
Take it across.
Four more.
Then onto that diagonal.
But this time with the arms.
Here we go.
Just swing.
Tap the toes.
And swing.
And march.
Other side.
Swing.
And last one.
A little bit more lift.
And march.
Here comes one, two, three.
Again.
Two more each side.
A little more lift this time.
Then we're going to finish off with some box steps.
Here we go with this leg first.
We do the hands this time.
Two more.
Then with the other hand.
One.
And two.
Three.
Last one.
And march it out.
Now step and touch.
Side to side.
Just nice and easily.
We're going to do 16 of these.
This is eight.
So eight more.
Then we're going to step and touch going forward and back.
Just four steps.
Cross the arms as we do it.
Here we go.
Step and touch.
Criss cross.
And back.
Here we are.
And forward again.
And back.
Get ready to transfer your weight.
We're going to do it with the arm.
Here we go.
Side to side.
Eight of these.
Bend the knees a little.
Then get ready for a hopscotch with the arms this time.
Kick back.
Eight of these.
Two more.
Then we're going to just march.
Then go to the side.
Two scoops.
And back.
Now double box with the hands.
Other way.
Two scoops.
Little lift.
Double box with the hands.
Then we're going to do a step and touch.
Then we're going to turn on the spots.
So round we go.
And march it out.
Step, touch forward and back again.
Criss cross those arms.
A bit more dynamic.
Go back again.
Bigger steps.
Bend those knees a little more.
Last time.
Here comes the transfer of weight.
Take your hand across.
Really reach this time.
Then we're going to do some hopscotches.
Nice big arms.
Wider legs.
And march it out.
Here come the scoops.
Double scoops.
Little lift.
Double boxes on the ends.
Then to the opposite direction.
Here we go.
Lift it goes.
And double box in front.
Here comes the step and touch.
And round we go.
On the spot.
And march it wide.
Take feet wide.
And we're going to do some squats.
Swing the arms.
Nice and easy.
Knees bending in the direction of the toes.
Transfer your weight.
Take it across.
Now we're going to take a double step to the side.
We're going to use the arms in a chest press.
And back.
Do it again.
We're doing it four times in total.
This is two.
Bigger steps and bigger arms if you can.
Then get ready for a transfer of weight again.
Here we go.
Reach across.
Four more.
Bend those knees a little more.
Here's the hopscotch.
Kick back.
Four more.
And march it out.
Here come the scoops again.
Double scoops.
Little more lift.
Double box.
Bigger steps.
Other direction.
Lift.
Double box.
Now we're going to go this direction again.
Here we are.
Double box.
Then we're going to do that step and touch in front first.
And then we're going to turn again.
Round we go.
And march it out.
And we're going to do more scoops.
Double boxes.
Nice strong arms.
Scoops the other way.
Little more lift.
Boxes.
Other direction.
Double box.
Remember to put those heels to the floor every time.
And take bigger steps if you've got room to do it.
We're going to do some more.
Step deeper.
And deep into the box.
Bending those knees more if you can.
Always remember your posture throughout.
And you should be feeling a lot warmer now.
March it out.
And we're going to do a step touch.
Side to side.
Then we're going to do some figure of eights.
Still stepping and touching.
So get ready. Here we go.
Just on the spot.
Just swing the arms nice and easily.
Then we're going to take one foot forward and back.
Here we go.
Forward and back.
Forward and back.
We're going to do it twice more.
On the fourth one, keep it back.
Take the heel to the floor.
You can swing the arms if you wish to.
Toes pointing forward.
Make sure the heel is flat.
Now bring that back leg in a bit.
Bend both knees.
You can flex the arms if you wish.
We're stretching the calf muscle.
Now sit back slightly.
Straighten this front leg.
Hands resting on the thighs as we stretch out at the back of this leg.
Now take your feet wide.
And we're going to roll the shoulder as you lunge from side to side.
We're going to stretch the inner thigh.
Now we're going to hold it over this side.
Straighten this foot forward.
Hold it there.
Feel the stretch here.
Now we're going to come up and march.
March it out.
We're going to do the same with this leg.
So we're going to take it forward and back.
So get ready.
Hands on your hips.
So forward and back.
Forward, back.
Two more.
Remember on the fourth one we hold it back.
Heel to the floor.
Feel the stretch in the calf.
Now you can swing the arms as you go.
Now bring that back leg in.
Bring the foot in.
Bend both knees.
Again, you can flex the arms if you wish.
But we're stretching the calf in this other leg.
Sit back.
Straighten this leg.
Hands resting on the thighs.
Feel the stretch.
Now take your feet wide.
And we're going to roll the shoulder this way and this way.
Lunging from side to side.
Feet should really be quite wide.
We're going to hold it over this side.
Straighten this foot forward.
Hips are square.
Hold it there.
Feel the stretch here.
Now get ready to step and touch forward.
We're going forward.
Figures of eights with the arms.
And back we go.
And then we're going to do it again.
So forward nice and easily.
Take it back.
Then take your feet together.
As we lift the heels, we're going to take the hands behind us
and stretch across our chest.
Keep your posture in really good order throughout.
Now we're going to take the hands forward.
We're going to take the head down a little.
So we stretch across the shoulders.
Now to the side.
Take those feet wide again.
We're going to stretch out the waistline.
We're going to reach up first.
Keep it central.
Come up centrally.
Bend over just a little way.
Knees are bent.
Then we're going to change sides.
Bring the other arm right up.
Then slowly lean over just a little.
Then we're going in to stretch our front thighs.
So bring this leg up and back.
Forward and back.
Twice more.
Next time we're going to take hold of it.
If there's a chair, hand it in on it.
Knee down towards the floor.
Feel the stretch.
Push your hips forward as you do it.
Change legs.
Now lift.
And lift.
And lift.
Next one.
Take hold of it.
Point the knee down.
Standing leg slightly bent.
And hold it there.
Hips forward.
Now that's the end of our warm-up,
which is also a mini workout.
Now Deborah and Janine will leave us now.
And they're going to rejoin the group for the cool-down
and flexibility section later.
Newcomers to exercise may like to join them
and fast forward to the section marked cool-down aerobics.
Stand in a good posture and get ready for alternate heel lifts.
This next section gives us more than 30 minutes
of fat-burning aerobic exercise.
But you can interrupt the program and fast forward
to the cool-down aerobics if you find it's all too much for you.
Stay with us for as long as you can and enjoy it.
Get ready to step touch as we go forward.
Hands on your hips.
And we're going to go two steps to the side.
And then two steps back.
Then step touch back.
Four steps.
Two steps this way.
Then get ready to go on the diagonal.
Hands on your hips.
Just tap the toe.
Quite an easy move at this point.
Two more.
Then we're going to do a half-jack.
One leg.
Four of these.
And march it out.
Onto the other diagonal.
Hands on your hips.
Just tap those toes.
Four of these.
Three.
And last one.
Half-jack coming up.
Four of these.
And march it out.
Get ready to step and touch going forward.
Use the arms this time.
We're going to those two steps to the side.
And back.
Let's go back.
You can make your steps a little bit bigger, a little bit deeper.
Two steps to the side again.
Let's go forward again.
Swing those arms.
Keep them quite dynamic.
Go to the side.
And back.
Then let's go back for the last time.
And we're going to go back onto those diagonals after we've done these two side steps.
Here's the diagonal with the arms.
Just about shoulder height.
Slightly wider with the feet.
Here's the half-jack with one arm.
Four of these.
Three.
March it out.
Onto the other side.
Swing those arms.
And two.
And three.
Here's the last one.
Now it's half-jack to this side.
Then march it out.
Now take your feet wide.
We're going to squat and swing our arms.
So go in and out and over twice.
We're going to do it four times.
Now take care to keep your knees slightly bent so they don't lock.
And over.
Last time.
Onto the diagonals again.
Swing the arms a little bit more energetically this time.
Feet a little bit wider.
Deeper with the bends.
Half-jacks, both arms.
March it out.
Much more strongly.
Other diagonal.
Swing those arms.
Two.
And three.
Here's the last one.
Half-jacks.
One, two, three.
March it out.
Now get ready to walk forward.
Knee lift on the end.
Swing the arms as you go.
And back.
And again.
Little lift if you wish to.
Again.
And one more.
March quite strongly now.
And we're going to rehearse the chorus of this track.
It's an alternate pushback.
Here we go.
Push back.
Four of them.
Then alternate knee lifts.
Four of these.
Then we're going to travel over this way.
Over we go.
And back.
Let's do it again.
Then we're going to march it out.
And get ready to do a step and touch with pulled-down arms.
Here we go.
Four more.
Then we're going to do alternate squats.
Here we go.
Down we go. Just four of these.
Check that your knees bend outwards towards your feet.
Now a step touch again.
Strong arms if you can do it.
If you'd rather do it without the arms,
that's absolutely fine.
Here come the squats.
Down we go.
Nice and strong.
One more.
Get ready to march.
Get ready for the chorus and those pushbacks.
Here we go.
Pushback.
Four of these.
Just tap the toe behind. Now the knee lifts.
Stand tall as you do them.
Travel over.
Little lift if you wish to.
And again.
Just march it out strongly.
We'll add more lift as Corneen's doing if you want to.
Now get ready for some more step and touches with pulled-down arms.
Here we go.
Just step and touch.
Make those arms as strong as you can.
Here come the squats.
Down we go.
Don't be afraid to sit back as you do them.
Last one.
Here's the step and touches again.
Really pulling down.
Four more.
Here come the squats.
Straight into the alternate pushback side.
And then we're going to do the
straight into the alternate pushbacks after this.
Last one.
Here come the pushbacks.
Nice and strong as you do it.
Knee lifts next.
Big arms if you want to.
Here's the travel over.
And back.
And again.
We're going to repeat the pushbacks.
Here we go.
And the knee raise.
And the travel over.
Then get ready for a march on the spot.
And we're going to kick after the third march.
Here we go.
One, two, three and kick.
And again.
If you want to make it easier,
then follow Heather's pace.
Again.
Keep on going.
Here's the step and touches.
Pulled-down arms.
Tummy in all the time. Really tight, clean.
Here come the squats.
Down we go.
Bend those knees.
Outwards, not inwards.
Here go the pushbacks straight away.
And the knee lifts.
Keep that back straight as you do it.
Travel over.
And back.
And again.
We're going to do more pushbacks.
Here we go.
Two, three and four.
Knee lifts.
And travel over.
Over we go.
And back.
Last time.
Then just march it out.
Keep the energy going.
Now march your skip
according to how energetic you want to be.
It's important to know that we burn more fat
when we exercise for longer
than working too hard for only
a short length of time.
So work to a level that enables you to keep on going.
Now take your feet wide.
We're going to do a figure of eight with some squats.
Here we go.
We're doing eight of these.
Now a single step with
just swing the arms side to side.
Then we're going to do some hopscotchers.
Get ready. Elbows back.
Just kick back.
Two more.
Then march it out.
Here's that one, two, three step.
We're doing four of these.
And again.
Then we're going to do some box steps.
Four of them. Here we go.
And pull. Strong arms.
One more.
Then march it out.
Then take your feet wide.
More figure of eights with the squats.
Bend the knees out rather than in.
We're doing an extra couple of these this time.
Here's the single step in touch.
Swing the arms.
Really nice and strongly.
Really working hard now.
Here's the hopscotch.
Now you can have your hands here or you can have them here.
It really doesn't matter.
March it out.
Here's the one, two, three.
As much lift as you want to when you come together.
Here's the box step.
And pull.
Two more.
And then we're going to do the box step.
And pull.
Two more.
Just march on the spot.
Go forward now.
Swing the arms.
And lift and back.
Circle the arms.
And back.
Again.
We're going to do it twice more.
When we get back we're going to take those feet quite wide.
More figure of eights.
Bend the knees a bit more now.
Remember to feel as though you're sitting down backwards.
Single step in touch.
Nice and easy.
Here's the hopscotch.
Make sure those heels go to the floor every time.
March it out.
One, two, three.
And again.
Then it's the boxes again.
Four of these.
Then get ready to walk forward with the knee lift.
Here we go.
Forward and lift. And back.
And do it again.
Then it's the one, two, three sequence.
Here we go. One, two, three.
One, two, three.
One, two, three.
Here's the boxes.
And pull.
Two more.
Then just march it out.
Time for a little drink of water as we go into the more challenging aerobic section.
And keep marching as you drink to keep your pulse rate up.
Monica and Catherine are leaving us now and will rejoin us for the cool down aerobic section.
If you wish to follow them please fast forward now.
If you're continuing with the rest of us, please work at a level that suits you and don't try to be too ambitious too soon.
We're doing a selection of moves which start with a punch up and down and a double clap.
Get ready.
Here we go.
Up, down, double clap.
Put as much lift into it as you want to.
Now think about your tummy.
Pull it in.
Shoulders back. Strong back.
Kneel to the floor.
Now we're going to go to the side.
Two steps. Strong arms.
Two side steps and back.
We're going to do it four times. This is number two.
Again, remember those heels.
And back. Last one.
Then we're going to do a box step and a half jack to each side.
So here's the box.
Half jack either side.
Do it again. We're doing it four times.
Now Pauline's doing a full jack to add intensity.
Last time.
Then we're going back to punches.
Here we go.
Up, down, double clap.
Heels down. Head up.
You'll see that Heather's just marching here.
While Pauline's jogging.
And the rest of us are doing something in between.
You choose.
Get ready for the side steps.
Here we go.
And back.
Wider steps. Really bend those knees.
Make the arms strong.
Two more.
Last one.
Then it's the box step.
Here we go. Box, box, half jacks.
Really strong.
If you're doing full jacks,
make sure the knees point outwards
and your heels touch the floor every time.
Last one.
Then there's a new move.
Single knee lifts. Four of these.
And then we're going to do some doubles.
Here's the double.
And again.
Single, single,
single, single.
Here's the double.
Then get ready for the punches. Here we go.
Just four this time.
Then we're going to go to the side. Here we go.
Just two this time.
Keep it strong.
Then into our box steps.
We're just doing two sets.
Half jacks.
And again.
Then we're into the single knee lifts.
Here we go.
One, two, three.
Here's the double. Keep that back straight.
Now back to the punches.
Up, down.
And again. Last one.
Here come the side steps.
Hand back.
Last one.
Then we're going to do the box steps.
Just two.
One box step and half jacks.
One more time.
Here come the knee lifts.
Just lift those knees.
Here's the double.
And again.
Knee lift.
Here's the double.
And march it out.
Keep marching or jogging.
This is our toughest track.
And the peak of our aerobic workout.
But having got to this level,
it's important that you're able to continue through to the cool down.
So work through this track at a level that's right for you.
Get ready to walk forward.
Four steps. Here we go.
Knee lifts at the end.
Lift.
Lift. Go back.
Now we're going to do it four times.
So forward.
And lift. Keep your back straight.
Tummy pulled in.
Particularly on the knee lift.
When there's an inclination to lean forward.
We mustn't do that.
And lift.
You can use as big an arm movement as you wish.
This is the last one.
Get ready to march.
Two punches.
Lift.
Half jacks.
Doing six of these.
And up.
And punch.
Half jacks. Keep that supporting knee slightly bent.
Now here's a knee lift.
So it's a one, two, three
and a knee lift.
And a clap. One, two, three.
Now you can either march this through
or you can jog it.
Check your posture.
Now get ready to walk forward again.
Here we go.
One, two, three. Lift.
Lift. And back.
And lift.
Do it again.
And again.
And back.
You've got the space. Really use it.
Last time. Forward.
And back.
And knee lifts.
March.
And punch.
Half jacks. Six of them.
You put as much lift into it as you want to.
Here come the punches again.
Up. And half jacks.
Now we're going to keep our feet together
and swing arms in.
Out and over twice.
We're going to do it four times.
Really bend your knees.
Keep your back straight though.
Put as much energy into it as you can.
Then we're going to do
four box steps.
Lead with this leg first.
Then we're going to do
four leading with the other leg. Here it comes.
So lead.
Two more.
Then march it out.
Then we're going back to our punches.
Get ready.
Here it comes.
And punch.
Half jacks.
Two. Three. Four.
Again. Punch.
Then we're going to do
four box steps again.
Here we go. Lead.
Pull. Then we're going to turn
to your right and do
four more. Here we go.
Step. Then we're going
to turn back to the front.
Leading with the other leg. Here it goes.
And forward.
Then we're going to turn
the other way and lead
with this same leg that we're using now.
Just four of these.
Then get ready to turn to the front.
Feet together. Swing.
Arms in. Over twice.
Then we're going to do eight times.
It's quite energetic.
Really bend your knees.
Do it as much lift as you can.
Keep your arms under control.
But make it a positive move.
Keep your head up and looking forward.
Keep your back
straight throughout.
We're nearly there.
One more.
Then we're going to march it out.
Get ready for the punches. Here we go.
Punch. Half jacks.
Six of these.
Two more. Here we go.
And punch.
Half jacks.
And again.
Last time. Half jacks.
And we're just going to march it out.
Well done.
Now march, skip
or jog. But try to keep the energy
level up just a little bit longer.
Take your feet apart and get ready to
bend and reach to alternate sides.
Here we go. First bending and reaching.
Really strong arms.
Then we're going to swing from side to
side. Here we go. Swing and lift.
Lots of energy still.
Then we're going to do a travel over in this direction.
And back.
As much lift as you
want to. And march it out.
Or jog it. Doesn't matter.
Get ready to take two steps to the side.
Strong arms. And back.
Box step. Strong arms
again. Now we're going same
direction. Strong arms still.
And box.
Now we're going to do exactly the same
but to the other direction. Here we go.
And back.
Boxes.
And again.
This side.
And back. Box steps.
March it out. Get ready to
step and clap going forward. Here we go.
Step and clap.
And twist on the spot.
Go back. And twist.
Let's do it again.
And twist.
And back.
And twist. And march it out.
Get ready to go to the side.
Big arms.
Out and in.
Box steps.
Let's do it again.
Big steps if you can.
Boxes.
And back.
Then to the other side.
And back.
Try and keep those elbows up.
And back.
Boxes.
Then march it out.
Get ready to go forward. Step and clap.
Here we go.
And twist. Heels touches your
twist.
And back. And again.
And twist. Try and keep the arms
up if you can.
And twist. Get ready to bend and reach.
Side to side.
Lots of energy.
Get ready to swing and lift.
Side to side.
Then we're going to do some travel overs.
Here we go. Over we go.
We're going to do four of these.
As much lift as you want to.
Two more.
Last one.
March it out.
Now for the last time
we're going to the side.
So strong arms.
Now if you find you're really tiring
boxes, just put your hands
on your hips.
And again.
Boxes.
It's hard work. And the other way.
Boxes.
Last time.
This way.
And box
for the last time.
March it out.
We're going to go forward doing that
step and clap. Here we go.
And twist.
And back.
And twist.
Let's do it again.
And twist. And back.
Get ready to bend
and reach. Here we go.
Really give it some strength now.
Nearly coming to the end
of this routine. Now swing.
Four more.
We're just going to do some travel overs
to finish. Over we go.
And back. One more.
March it out.
Keep on marching and then we're going to do a step
and touch and swing the arms.
Still quite a lot of lift.
This is the last of our really energetic tracks.
And we start cooling down after this one.
Get ready for some travel overs.
Here we go. Over we go.
Now if you're feeling that you're flagging a bit
just work to lower level.
So you can keep on going.
Just traveling over.
Then we're going to do some step and touches
with big arms.
Here we go. Step touch. Arms down.
Quite strong.
Keep up the intensity. But do pace
yourself so that you can keep on going
throughout.
We've been going for quite a long time now.
Now if you want to do with your hands here
you can do. Get ready to scoop forward.
Double scoop. And again.
And twist on the way back.
We're going to do it four times.
So here's a double scoop.
And then the other diagonal.
And twist. Make sure those heels go down.
Keep the hands up high. Let's do it
twice more.
And forward. And twist.
Keep a good posture throughout.
Last time.
Then we're going to do a little
polka step. With a big arm.
Circling each side. Here we go.
Four of these.
Then a hopscotch. Swing the arms.
Polka again.
But Heather's just doing
a step and touch.
Here's the swing.
Twice more.
So polka.
And swing.
Last time.
Polka.
And swing.
Then we're going on the diagonal.
Here we go.
Still lots of energy.
Twist on the way back.
Keep those heels to the floor.
Hands high. Scoop again.
Keep your head up.
Tummy in tight.
Do it twice more.
Here we go.
And twist.
One more time.
Heels to the floor as you do that
twist. It's very easy to keep them up.
Now it's the polka.
Here we go.
Four of these.
Then hopscotches.
Now you can either turn on the spot.
Polka again.
Or you can stay facing front
as I'm doing. Here's the hopscotches again.
Do it twice more.
Here we go.
And swing.
And swing.
Last time,
polkas.
Then we're going to do some
step and touches with the chest press.
Here we go.
Just push those arms forward.
You can start making slightly
smaller steps now.
A few more.
Then get ready to transfer
your weight.
And take your arms circling overhead.
Here we go. Circle back.
Eight of these. That's four.
Then keep the feet doing the same.
But take the hands straight up.
Then get ready for our double scoops.
Here we go.
Scoops.
And again.
Twist. A little bit less energy now.
We're just doing two of these.
Then we're going to twist.
Go back into our polka.
Gentle steps now.
Smaller ones.
And hopscotchers.
And again.
Polka.
Now if you've got this far,
you're doing really well.
Let's do it twice more.
And if you do it regularly, you'll see real
benefits to your body and shape quickly.
Last one.
Then it's the double scoop
for the last time.
Here we go. Double scoop.
And again.
Just begin to take it a bit easier now.
Lower the intensity.
Keeping the twist back
with your feet closer to the floor
so that your heart rates come down
safely before we do our stretches.
Now march on the spot.
Now we're all together again
for our cool down aerobics.
We're going to keep on exercising
into lower intensity for a few more minutes
to reduce the risk of any aching muscles.
Let's do some single arm
step and touches.
Side to side.
Still keep the steps fairly wide.
And work quite strongly.
We're going to do ten of these.
And get ready to transfer your weight.
Here we go.
Reaching across.
Then get ready to take a walk
forward with four single side steps.
And a chest press as you do it.
Four on the spot.
Here we go. And then walk back.
We do a little march at the end.
Walk forward again.
Single side steps.
And again.
And back.
Now we're going to bend and reach.
Then a circle and a squats twice.
Again.
Reach.
Circle and squats.
And march again. We're doing four times in total.
This is number three.
Last time.
Then we're going to march it out.
Get ready to walk forward again.
Right from the top. Here we go.
Forward.
Here's the side steps. Chest press with the hands.
Let's do it again. Go back.
March it out.
Walk forward.
Side steps.
Again.
Walking back.
Now we're going to take some knee lifts.
Eight of these.
Keep that back straight. Tummy in.
Now double knee lifts.
One. Two.
March it out.
Get ready to bend and reach.
Then circles and squats.
Bend and reach.
Circles and squats.
Again.
Circles and squats.
Last time.
And march it out.
And we're going to get ready to walk forward
with a knee lift on the end.
Here we go.
We're going straight back this time.
And a step behind.
Forward. Knee lift.
And back.
Twice more.
And back.
Last time.
Get ready to march on the spot.
Take in a deep breath.
Lift your arms.
And breathe out.
Breathe in.
And breathe out. Twice more.
Get ready to walk forward again.
We're just going to tap the toe on the floor
at the end this time.
Forward. And tap.
And back. Again.
And tap.
Twice more.
Last one.
Then we're going to march it out.
Then we're going to put our hands on our hips
and transfer our weight.
That's eight of these.
We're really cooling down now.
The intensity is dropping all the time.
And you're going to feel almost back to normal.
Step and touch.
Eight of these on the spot.
Then we're going to do step and touches
traveling forward with an arm circle.
So here we go.
Bring the arms up nice and gentle.
And back.
And again.
Forward.
And back.
And on the spot, one more.
Lift.
And down.
Now keep on with the heel lifts.
Place your hands on your hips.
Let's do a few more and we're going to go into some step and touches.
And back.
And step and touches.
Here we go.
Step and touch. Nice and easy.
Then we're going to do a few more heel lifts.
Feet together and lift.
Now get ready to take this leg back.
Arms forward.
Just touching behind.
And three.
And hold it.
And just lift that heel up and down.
We're going to do it four times.
Next time we're going to hold it there.
Make sure that the toes are pointing straight ahead.
We're stretching out the calf muscle
and it's important the foot's straight.
Up onto the toe.
And dip down.
Dip down four times.
And three.
This time we're going to hold it down there.
Push the hips forward.
Feel the stretch here.
In front of the thigh. Hold it there.
Come up. Straighten this front leg.
Hands resting on the thighs
as you stretch out behind.
Come up.
Hands forward, leg back.
Four.
And we're going to do four all together.
This is the last one.
And lift.
And down. Lift.
Just check that position of the toe.
Straight ahead.
Heel to the floor now.
And swing the arms.
Position of your foot. It must be straight ahead.
Up onto the toe. We're going to dip.
Four times we go down.
Tummy in really tight.
Three.
Last one. Hold it there.
Push the hips forward.
Feel the stretch at the top of the thigh.
Then get ready to come up
and sit back. Straighten that front leg.
Hands resting on the thighs.
Stretching out the back of the leg.
Come up. Go wide.
Roll the shoulders.
You lunge from side to side.
We're going to stretch the inner thighs.
Now next time over to this side.
Knee bends over the toes.
This foot goes straight ahead.
Feel the stretch here.
Now we're going straight over to the other side.
Adjust your feet.
This foot goes forward. This goes out.
Hips are square to the front.
Now bring your feet together.
Lift your knee up and back.
Up and back.
And back.
Now on the fourth one, which is this one,
take hold of it. Hand goes out.
Pull your tummy in.
Standing legs slightly bent.
Other leg comes up.
And lift.
And lift.
Next time, hold it.
Hand goes out. Knee towards the floor.
Tummy.
Nice and pulled in.
Hips forward.
Feel the stretch.
Now come up. Hands forward.
Feel the stretch across your shoulders.
Head down slightly.
Then take your hands behind you
and stretch across your chest.
Now we're going to do some more stretches
to increase our flexibility
and help us to relax.
You can do a cross-legged position on the floor if you can.
But if it's uncomfortable, then put your legs
further forward. It really doesn't matter.
Now sit up nice and straight.
We're going to bring one arm across
and we're going to stretch at the back of the shoulder here.
So keep the arm quite straight.
And lift up in the spine.
Then bring the hand up, down your back.
Ease it back on the fleshy part of your arm.
Elbow towards the ceiling.
Stretching basically the underarm area.
Now take the other arm across.
Stretching the back of that shoulder.
Remember to keep that arm
almost straight.
And then take it down your back.
Ease it back with the other hand.
Stretching the underarm
of that arm.
Now take your hands to the side.
Now bring the hands up
and down.
And we're going to do it again.
Come up.
And we're going to take one hand down.
And we're going to reach up.
And then over slightly.
This is stretching
our waist.
Hold it there.
Come up.
Take the hands forward as you stretch
across the shoulders.
Head down a little. Feel the stretch.
Now bring the hands up.
And take one hand down.
As we stretch the other side
of our waist.
As we go across.
Hold it there.
Such a nice stretch.
Now take the hands behind you.
And sit up.
And feel the stretch across your chest.
Hold it there.
Now we're going to bring the feet together.
Soles of the feet together.
Sit up nice and straight.
Hands around the ankles.
If you can, ease your knees down
a little bit with the elbows.
Pull your tummy in.
Now take in a deep breath.
Exhale.
And see if those knees will go down
a little lower.
This is really good for helping
to keep the hips flexible.
And come up.
Straighten one leg.
Take the other leg across.
One hand goes behind.
The other hand comes across.
Sit up nice and straight.
Ease that knee across.
As we stretch out the outer thigh muscle.
Hold it there.
Change over.
Take this leg across.
Sit up nice and straight again.
Hand goes out to the side.
Ease it across.
Do pull up through the spine.
And then we're going to lie down
onto the floor.
Now gradually lower yourself down.
Keep the knees bent.
And then bring one knee
up towards you.
Hands behind
the upper thigh.
Pull it towards you.
Then straighten that leg.
Flex the foot.
One hand behind the calf.
One behind the thigh.
Ease it towards you.
Take in a deep breath.
And exhale.
And bring it a little closer to you.
And perhaps a little straighter.
And then take it down.
Change over legs.
Bring this one up.
Knee towards the chest.
Feel the stretch in the seat first.
Then straighten it up.
One hand behind the calf.
Feel the stretch as we
straighten out the leg.
Feel the stretch here.
Take in a deep breath.
Exhale.
Bring it a little closer towards you.
And then
slowly take the leg down.
And then
sit up.
And face
the front.
Well that's the end of our workout.
I hope you've enjoyed it.
Every day is a good day
to start working towards a new you.
Two of our top slimmers from the video
are Debbie and Janine.
Debbie is 31
and two years ago weighed 15
stone 11 pounds.
And has lost 5 stone.
Janine is 38 and two years ago
she weighed 19 stone
11 and a half pounds.
She lost 10 stones.
And won the Rosemary Connolly Slimmer of the Year award
in 1998.
So Debbie let's come to you first.
How did you feel
when you were overweight?
Extremely unhappy.
Really, really unhappy.
So unhappy that I became very
socially withdrawn.
I believed if I didn't accept myself
then nobody else could accept
me and I wouldn't let them accept me.
I became so unhappy
I actually made an attempt at my life.
I thought I was just destined
to be ugly, fat
and lonely.
How did you change?
I got a glimmer of hope.
I met a man, a man of my dreams
a very special man.
He showed me that I was
lovable and I thought to myself
well if he loves me
then surely I can
love myself.
So I heard about our local
Rosemary Connolly Diet and Fitness Club
and Jeff came along with me hand in hand
and he joined the club
with me. Did he?
He was so supportive
and together we went along for the first two months.
He joined in the aerobics
and he was just superb, absolutely
superb. A real pillar
of support he really was.
And what happened next?
I started losing weight.
I must admit at first I was very pessimistic.
I'd tried diets before
and I'd lose a bit of weight and
it just went straight back on again.
So what was different this time?
I learnt to re-educate my eating
basically. I learnt
to eat three sensible meals
a day and I cut
out all the bingeing. I also
learnt to take care of myself and instead
of relying on chocolate cakes, biscuits,
pizzas for comfort
I learnt to
have aromatherapy baths
to listen to music. I'd go and have
massages and I learnt
to love myself really
and to appreciate myself a lot more.
And what about the exercise? What sort of benefit
was that to you and how did it make you feel differently?
First of all
when I went along to the classes
it was wonderful to be exercising
with ladies in exactly the same position as
me. It was like a baggy
t-shirt club to me and it
didn't matter whether you had lumps or bumps.
The exercise
it made me feel so good
it gave me so much more energy.
I was able to climb stairs again without
getting breathless
and it just inspired me
to do more and more.
It made me hold my posture up
so much better and it just made me feel
so much more positive about myself.
Well we're delighted that you've been able
to join us on the video. Thank you.
And I remember you coming
to Corn to be photographed for the magazine
and we were all so excited
because you just look stunning in everything we put on you.
Thank you. And I think you felt
a bit like a princess that day didn't you? Oh it was wonderful.
Wonderful. Now talking about
princesses, you became a bit of a princess this year didn't you?
Well I certainly did.
That's right. Now it was quite an exciting moment
really wasn't it when you became Slimmer of the Year?
But it wasn't always that exciting was it Janine?
So let's go back to when you
were weighing 19 stone, 11 and a half pounds.
Now that's a lot of
weight isn't it? It is a lot of weight.
I, like Debbie,
was exceptionally unhappy. I really
disliked myself.
Didn't really want to go out anywhere
in fact didn't go out
unless I went to the shops to buy something to eat
and then came home and ate that.
And what was the trigger then?
I'd been coming
quite unwell and I was diagnosed
with ME
and my consultant just said to me
if you were to lose weight it would help.
And I thought about that for a couple of months
and then in the
following January
I decided to join my locals
club which I did.
Didn't think it would work
at all. In fact I'd arranged
with my friend who I went with that
if it didn't work we'd go to the chip shop
or the Indian or something because that seemed
much more exciting.
But to my surprise
when I went back a week later I'd actually
lost weight and I thought
oh maybe I'm going to have to do this.
And that
was the beginning really. Fantastic.
Now losing 10
stones is a huge amount
of weight. You know we all know what
it feels like when we pick up our suitcase when
we're going on holiday and it's
unbelievably heavy. Now
you were carrying almost two suitcases weren't you
around with you everywhere you went.
You must feel as light as a feather
now. Yes.
And I can jump.
When you carry two suitcases around
you can't jump. No.
But yes I do and feel
like I can really leap high in the air.
Well you're a great inspiration to
anybody who's watching this and
keep up the good work and it's
a pleasure to have had you within the video.
Thank you.
Yeah.
Why can I tell
you honey
I don't know
what I've done
All I can hope
is that you ask me
to come back home
Someday I'm
coming back
and it won't be long
before you call
me and tell me
to come home
Someday
I'm coming back
and it won't
take long
before I'm home
home and in your
home