Hello again everyone.
We're back with another in-home fitness walking video which includes our very popular program
Walk Aerobics.
All of the Walk Aerobics videos are excellent for good general conditioning of the heart
and lungs and to improve overall health.
Now you know that's the most important reason to exercise is good health.
But because this version of Walk Aerobics is extended, it really stimulates fat burning.
You'll burn more body fat which speeds weight loss and of course improves your appearance.
I'm really excited to bring this workout into your home today.
We'll get right into the warm up and I'll explain more about fat burning as we continue.
Let's bring on the girls.
Hi girls.
Hi Liza.
We're ready to workout.
Now before we do get started we have to monitor our pulses.
This is the resting heart rate.
Find your pulse at your neck or at the wrist.
Now this is a six second pulse so I'll tell you when to count.
You count the number of beats and then remember that number.
Ready?
Count.
Stop.
Multiply that number by ten.
Now I counted six beats so that's sixty for me so you do the same.
Okay well we're ready for a warm up here.
How's everybody?
Good.
Good, good.
We'll get moving.
Okay we'll bring that music up and get right into the warm up.
I'm going to explain the warm up to you and then I'd like to introduce the girls that
are here with me because I'm so excited they're here with me today.
Okay right, left and right, left.
Let's catch the beat.
You know the warm ups are so important so that we can get intense later on but you've
got to warm the body up before you go into an aerobic portion.
Okay so in all the walker over videos we use four basic steps and that's it.
Everything else is just an extension of what these basic steps are.
The first one is the most important of course and it's walking so you're marching right
in place.
Right, left, right, left, right, left, right, left.
Just catch that beat and get comfortable here guys.
That's it.
And five, six, and seven.
The next step is kicks.
Let's go right into them girls.
And kick straight out and if you didn't that's no big deal.
Already we're, we're, we're.
Okay kick and kick and kick and kick.
That's it.
Just bring your foot up and kick straight out everybody.
This is just to warm the leg muscles.
Again so we can elevate the heart safely later on in the workout.
And kick and kick.
Four more times and kick and kick.
Okay we've got to go back to marching now.
And march, march, march, march.
So we know our marches, we know our kicks.
We're going into knee lifts in a second.
Hang on.
Right, left, right, left.
Okay let's go into knee lifts everyone.
You lift the knee straight up.
Keep it straight in front of your body and lift it straight up.
Right and left and right and left.
And the knee lifts not only help to elevate heart rate but they work the hips and thighs.
So pull that knee straight up.
And right and left.
Four more.
Four and three and two.
And back to marching everybody.
And march, march, march.
Right, left, right, left.
That's the pace of the music.
Try to keep with us.
Right, left, right, left.
Five, six.
The hardest step of all is called our side steps.
They are not hard at all.
They're very simple.
But this is the most complicated move we use in the whole workout.
I'm sure you can do it.
Hang on guys.
We'll go into side steps in a second.
Four and five, six and seven.
Let's go right into side steps now.
Go right and left.
Now all a side step is is stepping out.
And we're going to do a side step.
And a side step is is stepping out and bringing the other foot in to meet it.
Out together.
Good.
Just gently bring it in and meet it.
Out together.
Great.
That's not so tough.
That's the easiest little step we have.
Out together.
Good.
Hang on.
And five, six and seven.
Back to marching everybody.
Now march, march, march, march.
Also in this video we're going to travel a little bit.
We're going to walk up two counts and back two counts.
Now if you've got room, you can do it.
You can do it.
Now if you've got room at home, you follow with us.
If you don't have the room, you know to just stay where you are and keep marching.
And six and seven.
You want to try it girls or not?
You want to walk up two and a half?
Are you awake back there?
I'm going to tell you who I've got here with me today because I'm so excited about it.
You know normally I bring members from my fitness center and I'd really like you to
see the real people and the whole idea of walker row because these are real people's
workout.
But today I am extra excited.
We're going to break tradition a little bit.
These are instructors from the club and they're the people that motivate me.
So I really wanted to introduce them to you today.
If we get a little silly later on, you understand why.
You will pardon us if we get crazy because we work together every day and of course gee
when you know somebody you know their secrets, right?
That's right.
Okay.
Oh we're teasing.
Okay.
And hang on guys.
We're going to walk up two and ready.
Here we go and it's one and two back up and one and two.
That's good and one and two.
It's so simple.
Just walk with us again.
If you don't have the room you just stay where you are and march in place and one and two.
That's it.
One and two and back and two.
We just got to get the blood pumping into the muscles.
Warm the major muscle groups and then we start elevating heart rate.
The next song is going to do that for us.
Come on up one more time guys.
All right.
Stay back and march in place.
We're going to catch the beat of the next song.
This is where the heart rate elevates and we get into the real aerobic workout.
All right now without stopping your feet you know how to grab that beat guys.
Don't be afraid to do whatever you do in your classes.
Yes they don't mind at home.
And two and three and four.
Without stopping the feet you've got to try to catch the beat and get moving with us.
Right left right left.
That's it.
Five six.
Abdominals in.
We're kicking.
Guys now kick and kick good.
Now always on kicks and knee lifts.
Abdominals in tight.
Your stomach muscles holding in.
Lift the shoulders high.
Don't lean back.
Keep the back relaxed and straight.
I think we're talking about 8 and 7 and 6 and 5.
3 to the back of the March and March March March March
but and 5, 6, and 7, 8 more marches and 8 and 7 and 6,
5, but this is the part of the workout we need to get the
heart rate elevated.
So you can get right into that burning.
And of course the good health benefits come along with that.
Okay, knee lifts everyone now right and left and right and
left pull straight up, straight up, straight up.
This is so good for the hips and the thighs, especially at
this faster pace because it elevates the heart rate.
So pull up guys, 8, 7, 6, and 5, 4, 3, 2, 8 more, 8 more,
don't quit, 2, 3, 4, 5, 6, and 7.
Okay, back to marching everyone.
Now you see your marches, you've got to lift those knees
high enough as if you were climbing steps.
If your feet are too low, you're not going to get that
blood pumping up to the heart to elevate the heart.
Okay, come on, lift your feet right, left, right, left,
right, left, that's it.
You have to get a little more intense at this point of the
workout so we get right into a romance.
Right, left, right, left.
All right guys, are you ready for side steps but no hands,
no clapping yet, girls.
Go right, left, right.
I know they want to just go bang with their hands so I'm
going to have to hold them back for a minute.
Right, left, step out now.
Come on, we need a little more energy going.
And right, left, 8, and 7, and 6, and 5.
Did you hear that?
I snapped, I'm sorry.
Forgive me, that was my snap.
2, 3, 4, 5, 6.
We're going back to marching everybody, march, march, march.
2, 3, and 4, 5, 6.
Good, 7, abdominal's in, you know what's coming but don't
do it.
Hang on, and 5, 6.
The kicks are coming everybody, here it is.
Right, and left, and right, and left, and 5, 6, 7, 8.
More time, band, 8, 7, good, 6, 5, 4, 3.
Okay, back to marching.
Now I want to introduce quickly Mary Kay who's here with me in
the front.
She's going to help us later.
We have a surprise segment for you coming up in this workout.
It is so exciting, we're going to challenge you to go to a
little bit more intense level than walk aerobics.
But Mary Kay's going to be here in case there's a reason why you
really can't keep up with this.
Or if you're just a beginner at working out, you really
shouldn't do it.
It's to challenge you later on when you become more fit.
Again, that's a little surprise coming up later.
Mary's here to help us.
Thank you, Mary.
You're welcome.
You can call her Mary at home.
She's our buddy.
Not to say Mary Kay, say Mary.
Keep marching.
Hang on, guys.
5, good.
Out to the side.
All right, I am probably off that beat, but don't worry about
it.
In and in and in and in.
Keep going.
Come on.
Now that we've got that momentum going, the heart rate's
elevating.
This is just perfect.
Perfect pace to get the heart rate where you need it to be to
burn fat, strengthen heart and lungs, and give you all the
benefits of an aerobic workout without beating your body.
Good.
Keep it going.
Good.
Together, together, together, together.
All right, one more to the right, and now march, guys.
And march, and march, march.
Everyone all right?
Mary Kay in the front, Joanne.
How are you, Joanne?
Joanne, good.
It's wonderful.
These girls came to help me today.
I'm so happy they're here.
7 and 8.
Keep going.
8 and 7 and 6 and 5.
4, abdominals in, knee lifts are coming.
Ready?
Let's do it, guys.
Knees, knees, knees up, knees up, knees up, knees up.
Good.
Knees up.
Come on.
It's not so bad.
You've got to be happy when you're exercising.
Knees up, knees up.
7.
Just think of all that fat you're going to burn.
Hey, listen, what did we eat last night?
I had a little pasta.
Hey, you know me.
I had a little bit of that.
We've got to burn it up now.
Right, left.
OK, march in place and march.
And you know why this video especially is fat burning.
It's because it's an extended version.
All of our other videos are 30 minutes.
This workout, the aerobic portion,
takes you to about 45 minutes.
So it's an excellent, excellent fat burning workout.
And keep marching.
Again, now the music switches.
We've got to pick up another beat.
This time we need to add our arms.
We'll make it a little more intense.
You guys all right?
Can you get a little more intense?
We're sweating.
Why, we sweat before we even say anything.
Hang on.
5, 6, 7, and 8 more times.
And 8, 7.
Keep this pace.
That's it.
Now let's back up until the music comes up.
There it is.
Good.
That's it.
Right, left.
Let's walk up to it.
And guess what?
Let out a big clap, guys.
Just, they're dying to clap.
3, 4, 5, 6.
And ready?
Let's do it.
And 1, and 2.
Bang, there it is.
1, and 2.
I knew that was coming.
1, and 2, and 1, and 2.
That's right.
1, and 2.
And again, if you don't have the room where you're at, stay where you are in March.
1, 2, 1, and 2.
That's right.
And 1, and 2, and 1, and 2.
We're going two more steps, guys.
1 up.
There it is.
And this is 2.
And 3.
And 4.
And 5.
And 6.
And 7.
And 8.
And 9.
And 10.
And 11.
And 12.
And 13.
And 14.
And 15.
And 16.
And 17.
And 18.
I launched this one just first, and this is 2.
Okay.
Stay here in March, everybody.
Now, lift your feet.
Now, this really, you have to lift those feet as if you're climbing steps to keep the heart
rate elevated.
Okay, guys, let's start a little bit of arm movements.
Push, push, and push, and push.
8, 7, 6, 5, 4, 3, 2.
We've got eight more straight.
Push, push, push, push.
5, 6.
Push, push, five, six.
Now we've gotta go up over the head.
Little higher arms, reach up, reach up,
reach up, reach up, five, six, seven.
We've got eight more, then I'll give you
a little break with your arms.
Two, three, four, five, six, seven.
Drop arms, everyone.
Now keep marching, keep marching with that same intensity.
Now come on, and five, six, seven.
Your body is prepared to take on a more intense level,
so don't be afraid to put out all your energy.
That's excellent.
Good, you gotta work out three times a week
to feel great, to have good health.
And if you use this video three times a week,
we think you'll have a nice surprise of weight loss
or body fat reduction.
Five, six, that wasn't five, six.
That's okay, girls.
They're instructors, so they know
when I'm making a mistake, but you don't know.
We don't wanna tell you at home that.
Okay, hang on.
Just so you know, there are no mistakes in walk aerobics.
Just so you keep moving, that's why we're here.
We're not here to teach you dance steps.
We're here to keep you moving
and keep that energy flowing for an extended period of time.
That conditions the heart and lungs.
Makes you a fit person.
All right, guys, we are going to knee lift right now.
Here we go, now right and left, pull way up.
Now we've gotta move the arms again.
I'm gonna push and push, push straight ahead.
Now listen, if anything is complicated,
please just eliminate it.
If the arm movements are complicated,
you know you just continue with the legs.
Good, and push, push, push, push, push, push.
Five, six, seven, eight.
More times, we've got eight, seven, knee real high.
Come on, real high.
Four, three, two, back to marching, everybody.
March, all right, hands above the heads, go right into it.
Reach above the head.
You know if you hold those abdominals in
and you reach over the head,
it helps work the abdominal muscles.
Yes, keep it going.
Now just forgive me because I'm sweating all over the place.
Hang on, let me look, really quick.
Come on, Lucy.
Yeah.
Hey, Lou, Lou, will you cook us some yes-masks?
Thank you, Lucy.
Yeah.
Lucy is our good cook in the group.
Yeah, but me too, Lou, I like to cook.
You too, Lucy.
Lou, I can cook, hey.
That's right, we like to.
Yeah, punch that dough.
Reach, reach, reach.
Our Italian friends will understand our dough,
our need for dough.
Yeah.
And five, six, okay, down arms, down arms, march.
Okay, abdominals in, let's kick everybody.
Kick real high, come on.
All right, now, opposite hand, push, push.
You know when you get tired, push your air out.
You've gotta take a big deep breath and blow it out.
You breathe normally until something gets hard
or you get very tired, push your air out.
You'll feel much better.
You'll get a little burst of energy.
Kick and kick, hang on.
We're gonna continue this until we get to the next song
and push, go ahead, blow out everybody.
Go ahead, oh, you wanna talk through this
and see what it's like.
Push, push, and push, and five, six, seven,
eight more times, I hope.
I'm hoping for eight more.
And four, three, two, no, so sorry, more.
Okay, hang on.
All right, now look, we've gotta catch that deep.
Right, left, right, left.
Let yourself get adjusted to that.
That's it.
Seven, eight, get this pace.
Right, left, right, left.
Now guess what, this is a surprise.
This is the part of the workout I'm really excited about.
It's just gonna challenge you to go to a little more
intense level than walk aerobics,
but it's not all out high impact movements.
We're gonna moderately bring you up to a mild jog.
If there's a reason why you shouldn't be jogging,
please follow Mary, that's why she's here.
Okay, she's gonna stay low level.
We're going to do intervals of high impact and low impact.
If you can do it, stay with us.
If you can't, follow Mary Kay.
She'll guide you through low impact.
Okay, guys, are you ready?
We're gonna walk up two.
Stay low impact first, one, and two, and one, there we go.
One, and two, that's one, and two, I got it.
Two, last time up.
All right, everybody stay back, march in place.
About eight, and seven, and six, and five, and six,
four, three, we've got to walk.
Two more sets, straight up, two counts, one, and two,
and last set of walking.
We're going up on Mary's band out.
One, and two, all right, now look how teeny this is.
It's a mild little jog.
Please use your whole foot,
put the heel down when you get home,
and two, one, two, again, up, two, back, two, one.
A little bit of jogging will never hurt you.
It's so mild.
It's just another level to challenge you
as you become more fit.
Okay, everybody stay back and keep jogging, keep jogging.
Jog, jog, jog, jog.
16, go one, two, three, four.
Mary Kay's gonna continue low impact,
but she's also using her arms
because the intensity level of low impact with arms
is the same intensity as high impact with no arms.
And so we're doing the exact same thing.
If there's a reason why you can't jog, please follow.
One, two, three, did we do more than 16?
Yeah, there we go, Leslie.
That's enough, Les.
Three, and four, five, six, now jog up, two counts.
We're almost done with this little segment.
Two, and two, one, two, good.
Come on, that's it, girls.
One, two, one, two.
All right, let's do two more sets of jogging.
Okay, we're coming down the low flap for this one.
Now everybody's walking, two, one, two.
All right, now try this.
I'm gonna add arms.
Push to the front, one, two, back up.
We have to keep the intensity level.
We're going back up to jogging in a minute.
And push, we don't wanna slow down now.
You're just kicking into the fat burning part of the workout.
So don't slow down now, everyone.
Two, two, and two, good.
Push, push, eight, seven.
Come on, you wanna work hard today.
Get a good workout, you'll feel great when it's all over.
It always feels good when it's over, huh, Joe?
All right, push, two.
Okay, stay where you're at in the march and keep pushing.
Push, push, push, eight more pushes.
Eight, seven, six, five, four, three, two.
Drop those arms, march.
We're going into side steps, guys.
Hold your abdominals in, I'll tell you when to go.
Ready, let's go.
Right and left, come on, stretch out your arms.
Come on, lots of energy.
You gotta move, move, it's just right, left, right.
Good, low weight at work.
Oh, who's tired?
Anybody?
No way, no way.
No way.
Oh, shut up, Donna.
Oh my God, shut up.
Oh, forgive me.
Out together, out together.
Eight, seven, six, five, four, three, two.
No, eight more, eight more.
Let's go eight, come on, big, big.
Wide arms, five, six.
You've gotta march, everybody march.
Very good, come on, knees, stay up high.
Like you're climbing up steps.
So important to keep the intensity.
Your active pulse is coming up soon.
So just hang up, hang up, oh, hang up.
Just hang up, Linda.
Linda, don't look at Linda for a minute.
Let her get out that laugh and then you'll be okay.
Okay, and right, left, right, left.
Five, six, okay, jog up, two, real mild.
Two, one, two, and two, and two, and two.
And two, and two, one, two, one, and two.
Keep going, eight, seven, six, five.
Stay here, jog right in place, jog, jog.
Come on now, flat feet.
Five, six, go into eight more.
And eight, seven, six, heart rate coming up.
Active heart rate coming up, don't move.
Five, six, seven, march in place, everyone march.
Find your pulse, neck or wrist.
I'll tell you when to count.
Ready, count.
Stop, multiply that number by 10.
That is your active heart rate.
Now you will see on the chart
where you should be for your age group.
So you're sure you're burning fat,
you're sure you're getting a cardiovascular
conditioning workout.
Okay, keep continuing.
Please don't stop your feet.
Now once again, if there's a reason
why you can't participate in the jogging,
please continue with Mary Kay
and she'll take you into low impact.
Just so the intensity's there,
it doesn't matter if you're doing low impact
or mild high impact.
Okay guys, catch the beat first.
Listen to that music and try to get your feet
going at that pace.
It's right, left, right, left, right, left, right, left.
That's it, six, seven, eight more times.
Just eight and seven and six and five, good.
Four, three, let's walk up two.
Now everybody's walking.
That's one and two, again, if you've got the room at home,
you're walking with us.
And if you just don't have the room,
you can just march in place, it's the same thing.
And two and one and two, that's one and one and two.
Keep going, one and two.
One more time with low impact, girls.
All right, let's go, mild jogging.
One and two and one and two.
And again, Mary Kay continues with our movement.
She wants to keep the intensity at the low impact
with the arm movements.
It's the same intensity as a mild jog.
So continue everyone.
And one and two, one and two and one and two.
You've gotta lift up those feet.
Good.
Eight, seven, six, five, four, three, two.
Stay here, jog right here.
I was going to say march.
No, everyone stay up.
Six, seven, now 16 more counts.
You're 16, 15, 14, 13, 12, 11, 10, nine,
seven, six, five, four, three.
Please remember to use the whole foot when you land.
Don't jog on your toes.
Put the heel all the way down.
Eight more times in eight, seven, six, five.
Let's try some kicks everybody.
Ready?
Here it comes.
It's right, left, right and left and right, left, right.
Keep them small.
Just keep the momentum going everybody.
Right, left, right, left.
16 more.
One, two, three, four, five, six, and eight more.
Eight, seven, six, five.
Good.
Four, three, two, 16 jogs and we're back to low impact.
Two, three, four.
Now come on, run like you're gonna go outside
and take a big run.
Take a big run.
I was gonna say take a big bath.
I don't know where that came from.
Go outside and take a big bath.
Hang on.
Five, six, okay let's walk up to everyone.
It's one and two.
We've gotta keep the intensity.
That heart rate is really elevated.
Push arms high, push, push, push.
Oh who did it?
Oh I've gotta know.
Oh come on, Judy.
Who did that long clap?
Did you though?
Oh.
Hey Dixie.
Hello.
All right, tell me.
Dixie, would you at least just tell on the person?
Yeah.
Hey, hey it's a Dixie night.
She won't tell on you.
I know who to tell my secrets to now.
I'll tell Dixie.
She won't tell.
And one, and two, and one, and two, and one, two.
And last time I don't have any secrets.
I better clear that up.
One more time.
I'm squeaky clean.
One more time.
Up, two, and stay here everybody.
Push, push, and push, and push, and push.
Arms over the head, reach up now.
Reach, have abdominals in tight.
Reach, reach.
Five, six, drop the arms everybody.
Keep marching.
Eight, seven, six.
High impact, coming up.
One more time.
Five, six, seven.
Walk up two first.
It's one, two.
If you get tired, slow down.
No shame ever to slow down.
But please don't stand still.
Never stand still.
Okay, we're ready.
Let's go high impact everybody.
Not everybody.
Okay, staying down.
There's a reason why you should be slow.
Impact, please continue.
One, two, one, two.
I'm just checking out.
Man, I'm gonna be there.
Hi, how are you?
How are you sweetheart?
Oh, she says sweet.
One, and two, and one, and two.
And one more time we're going up.
Jog here, 16 everybody.
All right, come on now.
We're gonna work hard.
This is our last set of jogging.
Jog, jog, jog, jog, jog.
Bella.
Hello, Michelle Bell.
Hello, hello.
Michelle, we call her Bella.
You must know what that means.
Ha ha.
She knows by now.
Keep it going.
March and jog.
Marching and jogging.
Keep it going.
And six, seven.
We've got eight more runs everybody.
Eight, seven, six.
Five, four.
You know, let's end up with this high impact thing
with one little different kind of a step.
Let's do twist.
Five, six, seven.
All you do is twist the hips.
Right, left.
And Mary Kay's taking you into side steps.
It's the same intensity.
Come on hips.
Go right, left, right, left.
Five, six, seven.
March and jog everyone.
Two, three, four, five.
We're gonna go back to low impact and stay there.
Three, four, five.
Six, walks up two.
Let's go.
One, two.
Oh, ha, two.
That felt good.
We're all done with the intervals now.
We're all staying at low impact.
The walk aerobics.
One, two.
Again, the most important part of the workout
for fat burning.
You must continue to keep the body moving.
One, two.
Last time up.
Okay.
Now, come on, stay back and march eight.
Count, eight, seven, six, five.
Abdominals in.
Knee lifts coming up everyone.
Here it is now, knee lifts.
Right, left, abdominals tight.
Okay, let's get our waistline involved a little bit.
All you do, take your opposite elbow,
bring it down to the knee.
The right knee and the left elbow touch.
If you can't get the elbow all the way to the knee,
this is fine.
You don't have to meet it.
Just a little moderate movement is fine.
If you can, then bring the knee up high
and get the elbow right down on it.
And twist, twist.
Twist a little bit, get the obliques involved.
That's your waistline muscles, the obliques.
And twist, twist, twist, twist.
Hold the stomach muscles in.
Twist, twist.
Five, come on, arms.
Make big movements with your arms.
Now eight, seven, six, five, four, three, two.
Back to marching.
And again, not marching.
Has to be big steps, like you're climbing up steps.
Six, seven, eight more times.
And eight, seven, six, five.
Good, four, three, two.
Hang on.
Two and three.
Four more times, we'll go to side steps.
And six, all right, ready.
Big wide step.
Let's go way out, guys.
Three, five.
Okay, now hands going up ahead, everyone.
Now reach, reach and pull.
Reach up high and pull down.
Reach, pull, reach, pull.
One, two, three, four, five, six, seven.
Eight more times.
Eight, seven, those big movements.
Keep the heart rate elevated so you burn fat
and get all the benefits of an aerobic workout.
That's it, keep going.
Five, six, seven, we've got eight more.
Come on, eight, seven, six.
Really big on these ones.
Four, three, two, back to marching.
That's good.
That's it, how's everybody?
Good.
That feels so high, mom.
Do I say hi to you yet, honey?
I'm sorry.
I don't wanna forget anybody.
I want you to meet all of the girls
because they're so terrific.
They carry on the classes every day at my club.
And boy, do we have fun, don't we?
Fitness should be fun.
It shouldn't be so serious.
You should have fun when you do it.
Get a buddy, have them follow this workout.
Get everybody in the living room,
family, friends, the neighbor, you know.
The neighbor needs some exercise.
Call her over, you know.
She's a little grouchy, get her in there.
And two, and three, and four, five, six.
We're walking up two guys, here it goes.
It's one and two.
Good.
Bang.
And one and two and one and two.
Good.
And two.
Okay.
Add more movements, push to the front, push.
Push, push, push.
That's okay, Mary, I heard that little squeak.
That's okay.
Little squeak, I heard you, Mary.
Push, push, now raise the arms up.
Reach up, reach up.
It's just one and two, back up.
One, two, forward, one, and two, back up.
And one, two, forward, one, two, and two, keep going.
One, two.
We're doing two more sets.
One, two, that's one, one more set.
Okay, stay back, everyone.
Push your arms to the front.
Now push, push, push, push.
Five, six, seven, drop those arms and drop.
Two and three and four.
Now again, we're gonna do elbow touches.
Hold the fist, everyone.
All right, now listen, you've gotta squeeze the fist
so we got a little action in the upper body.
For firming and toning, shoulders, arms, back, and chest.
This little movement will do it for you,
but you have to make everyone count.
Squeeze, squeeze tight, challenge that muscle, squeeze.
You tire out the muscle, it'll change for you.
You'll respond by being firmer, stronger, and slimmer.
Good, squeeze, relax, squeeze, relax.
Squeeze, one more time, everybody.
No, no, I think we should do some more.
No, no, don't you dare stop.
Keep going.
Four and three and two.
Okay, that one's for real, we're done.
March, march, march, march.
Come on, now lift feet.
And five, six, seven, eight more counts.
Now eight and seven and six and five, four, three, two.
We're gonna pick up that next pace.
We're going to continue at the aerobic level,
but we're done with our arm movements, I'll hold.
Are we happy about that?
Yeah, hang on, good.
Right, left, right, left.
Upper body, we're done.
We just wanna continue with the aerobic portion,
the fat burning part.
This is it, just keep the pace.
Right, left, right, left.
Now lift your feet high, come on.
Your body's all warmed up, it's ready to take on
the intensity of this pace.
Two and three and four, five, six.
Let's go to kicks, everybody, abdominals in.
Shoulders held up high.
Your back should be straight, but relaxed.
Kick, kick, kick, kick.
Come on, now pick your foot up and kick out.
Pick your foot up high, everybody.
Please don't lean back.
The lower back doesn't need to stress.
Don't lean back, keep your back held high.
Shoulders up, five, six, seven, good.
Eight more times, and eight, and seven, six,
and five, four, three, two, and march in place.
Now march two, good.
Right, left, right, left.
Six and seven, come on, guys.
Feet up high, and two, and three, and four.
Anyone tired yet?
No, no, no, listen to the mumble.
Hang on, three, four.
I'm the only one, I'll admit it, I'm tired.
But I'm gonna continue
because I know there's more fat burning coming.
So I'm not giving up.
Four, five, six, okay, let's go into knee lifts.
Here we go, it's right and left.
And again, wow, do these help the hips and the legs
shape up?
Besides keeping the heart rate elevated,
he's really key in on the hip area.
So everyone pull up.
Pull up, pull up, straight up, straight up.
Eight, and seven, and six, and five, that's it.
Four, three, two, we've gotta march now, everyone.
And march, and two, three, we're gonna travel again.
Two counts up, two counts back, ready?
No, don't go anywhere yet.
Ha ha ha, two, I know they wanna, whoa.
Five, six, and ready, here we go.
Two counts up, and one, and two.
You know, I think we're walking the same distance
as a coffee table.
Don't you think?
That's about the same size as a coffee table, isn't it?
So if you just move your coffee table,
I think you have plenty of room to walk with us.
One, and two, one, and two, and one, and two last time.
That's it, stay back and march, everyone.
Come on, feet, pick them up.
We gotta keep the momentum going, right, left, right, left,
right, left, and five, should we do side steps, everybody?
You know, really, these girls should be leading me,
I'm telling you.
I shoulda took the day off.
And six, seven, let's do side steps, here we go.
Now right, and left, and right, and left.
Five, six, seven, eight more with the arms.
Two, three, four, five, that's great, everybody.
Okay, drop arms, everybody.
I know that's hard for you to do, girls.
They wanna let out those claps.
Out together, out together, big wide steps, use your thighs.
Come on now, bend down a little bit.
Don't leave the legs stiff, no block knees.
You have to step out.
Go that big wide step.
Seven, eight more, eight, seven, six, five, four, three.
Don't wanna do anymore?
No?
What, is she talking to me?
Who is she talking to?
Okay, keep going.
Eight, seven, six, five, four, three, two.
Okay guys, march in place, now come on, big, big steps.
Lift your feet just like you have to climb up steps.
Seven, eight more times, and march, march, march, march.
And four, kicks are coming up,
just think about them, don't do them yet.
Just think, don't do them yet.
Four, five, and six, and ready, let's go, kids.
Absorbed on a little bit, shoulders held high.
That's it, five, six, seven.
This moderate pace keeps the heart rate elevated.
So you condition the heart and lungs
and change the appearance of the body
by burning fat and burning a lot of calories.
Now that's the most important thing,
you really burn a lot of calories.
After about 15 to 20 minutes into the workout,
you start to burn fat.
So again, this is the end part of this workout,
it's so important for fat burning.
Please don't stop your feet.
Good, and kick, kick, kick, kick.
Let's go right into knee lifts, guys.
Eight counts, eight, seven, six, five, four, three, two.
Can we kick again?
Eight counts, now I'm gonna start asking, you know.
I was a little more authoritative a minute ago.
You have to do it, now I'm asking you, please.
Kick and kick and kick and kick.
I'm getting more down, I think.
I'm getting tired, no way, we gotta keep going.
And five, six, we do decrease the pace now.
Six, but you see, why are we doing this?
I don't know, we're gonna slow down.
We've gotta go slower, girls.
And five, six, seven, right, left, right, left.
Now this is the time we have to let the heart rate
start to fall, then it'll level off.
We'll do some stretches for the calf and the lower back.
And then we'll give you a recovery pulse.
The aerobic portion is almost done.
You guys did a great job.
Three times a week, you're gonna feel fantastic,
be fit and healthy, and hopefully help you reduce
a little bit, if you need to reduce.
If you're done, eat.
If you're done, go cook a meal.
Hang on.
Now eight and seven and six and five, four, three and two.
Walk up two, guys.
Just one and two and one.
It always feels better after the workout.
And one, we have to tell you the truth,
it feels so much better when it's all over.
And one and two, so that's why your workout should be fun.
Adverogative, you're gonna feel it.
And two, so that's why your workout should be fun.
Adverogative, we don't pretend that just these videos
are all you should be doing for your good health.
I promise you, if you use them three times a week,
you'll have good health and you'll reap the benefits
of a aerobic workout.
But listen, you have to adverogative.
Get outside and take a fast walk once in a while.
Get on a bike, go swimming, go take a hike.
Do something with yourself.
You've gotta be active all your life.
You'll have a long, productive, healthy, happy life.
Include exercise in your weekly routines.
Okay, we've gotta go one more time up.
And one and two and back and march here, everyone.
March, march, march, march seven.
Kick low here, everybody.
Kick, just relax, it's over.
The hard stuff is over.
Five, six, seven, eight more times.
And eight and seven and six and five, four,
three, two, and last thing, everybody look at this.
Heels down on the floor, heels down, heels down.
Did you look when I said look at this?
Did I get their attention for the first time in 14 years?
They don't listen to me, they do their own thing
for how many years we've worked together.
Five, six, seven, eight more times and eight.
Don't you guys come to work and go,
okay, they're at practice, they go, yeah, Leslie,
yeah, yeah, yeah, and then they go in class
and do anything they want.
I know all the secrets.
Yeah, hang on.
Okay, now just easy guys, come back to a quick march.
March, march, march.
Three, four, five, you gotta give yourself
some calm down time, that heart rate needs to come down.
All right, let's go into some very, very small side steps.
Here we go, let's go, it's right and left.
Tiny little ones, everybody, go right, left, right,
left, blow out there, there.
All right, guess what, let's go two to the right.
Now can you do that?
One and two, I'm guiding them in one
and two, you go two to the right, two, and guess what?
Back to one to the right, one to the left.
Now don't mess up, girls, I'll call out your age.
Yeah, I'll call out your address.
Don't mess, no.
Okay, now two to the right, let's go back.
One and two and one and two, keep going, two and two, good.
Heart rate's coming down, one to the right,
one to the left, oh good.
I was waiting for a little miss,
I was gonna call out a big number, 79, and that's young.
Age, it's all in your head, you know that.
Don't look at calendars, don't get on scales,
it'll ruin your life.
Stay off the scales, and the calendar means nothing.
Age, you're as young as you feel.
If you feel good every day and you get out of bed
and you have your good health,
it doesn't matter what the calendar says,
it doesn't matter what age you are.
If you have your health, you're young.
Do a group hug.
That's my lecture for the video, girls.
At least you don't give me a hallelujah or something.
Hang on, right and left and right and left.
Okay, and last thing, guys, let's go back to the heels.
We're gonna do some stretches for the caps
and the Achilles tendons, and then a lower back stretch.
Recovery pulse, and that's it.
You got through a great aerobic workout.
Right, left, right, left, right.
Okay, everybody, feet apart.
Let's gradually bring ourselves into this.
You do little lunges.
Left, it's right, and left.
Now look, keep it small, keep the knee behind the toe.
You don't want a big lunge, just keep a little one.
Right, left, right.
Okay, let's drop in the center, not too big.
Now just down a little bit,
just to stretch the thigh muscles down and up
and down and up, and as always,
abdominals in and back held up straight.
We're just stretching those thigh muscles.
They got a workout today.
Up and down.
Okay, everyone, turn to your right.
Your back foot, press it flat into the ground.
All right, now bend the knee in front.
Lean your body weight into it.
Just pressure, put your hands right on your thigh.
Keep it above the knee, please.
Don't go on your kneecaps.
You're stretching Achilles tendon
and calf muscles right now.
All right, now release the stretch.
Just bend the knee.
The back leg is bent.
All right, now straighten the leg again.
Press the heel to the floor.
If you don't feel a good stretch, scoot your foot back
and hold it.
Four, three, two.
Turn to the other side.
Let's do the other calf.
If you need more time to stretch, please continue.
Lean forward.
We will show you how these stretches are done.
If you feel you need more time to stretch,
please, after this video,
stop and take some good time to stretch.
It really helps prevent injury
and give you a good, safe workout.
All right, release the stretch, everyone.
Press the heel back into the floor.
That wasn't so tough.
Was that so tough?
No.
They learned their script well, didn't they?
They learned their lines.
Okay.
That's great.
All right, release that quickly.
Let's do a back stretch.
Abdominals in.
We're gonna take a recovery pulse right after this.
Your abdominals in and your knees must be bent.
Please don't bend over if the knees aren't bent.
You don't want any stress on the lower back.
Halfway down, I want you to stop,
just like you're gonna dive into a pool.
Round your back, drop your hands, drop your head.
All you are doing is hunching your back
to stretch spine and lower back.
All right, roll up, everybody.
That's just enough to get the kinks out of the spine
and release the tension from the lower back.
Okay, recovery pulse.
The faster your body recovers from a workout,
the stronger the heart and lungs are.
So please, the recovery pulse is very important.
I'll tell you when to count.
Find your pulse.
Ready?
Count.
Stop.
Multiply that number by 10.
Now, when the breathing is back to normal,
the heart rate's back to normal,
that's when you're recovered all the way.
So please walk around, cool down,
and we'll take you into the body toning segment next
for all the lower body, abdominals, hips, and thighs.
So let's get ready and get on the floor
and I'll have the girls ready.
Here we go.
Okay, it's time to shape up those hips,
thighs, and abdominals.
We're gonna start out with a workout
for the back of your thighs and your back end muscles,
the rear end.
So let's get into position, girls.
Down on your elbows because we wanna take the stress
off of the lower back.
So get off of the hands and get onto the elbows.
All right, now raise the leg in the air.
You can start on your right or your left.
There's no right or wrong here.
We're gonna work both of the legs equally.
All right, now flex the foot.
We're going to press the heel up into the ceiling.
You just press.
All right, here comes the beat of the music, everybody.
Now you can see that we're barely moving.
It's a small, tight, controlled movement.
Just press and press.
Once again, we're working the back of the thigh
and the rear end muscles.
Press and press and press and press.
Little movements, guys.
And five, six, and seven.
Eight more times.
And eight, seven, six, and five, four, three, two.
We've gotta continue for 16 more.
We're going deep in that muscle
so that we can get it firmer and slimmer.
And press and press and press.
Eight more, and eight, and seven, and six,
and five, four, three.
Now the next movement,
you wanna pull your heel in close to the rear end.
We're gonna drop the leg, but it continues to stay bent.
You drop it, raise it, drop it, raise it.
This one really involves the rear end
and the back of the thigh muscles.
This is really a good movement
to get the back of the legs and the rear end to change.
We need a little change back there.
That's a good word.
Change that area.
Drop it and raise it and drop it and raise it.
Drop it, raise, drop, lift, drop.
Let's just do four more times.
And four, and three, and two.
Good, and one.
Now stay up there.
Now we're going to press again.
Press and press.
The foot stays in the air.
Heel toward the ceiling, everyone.
Six and seven, and continue.
Press, press, press.
Those small controlled movements go deep in the muscles.
And press and press.
Eight more, and eight, seven, six, and five.
A little longer on this leg,
and then we'll switch legs and continue.
Okay, heel into the rear end.
Drop and raise and drop and raise.
And drop and raise.
That's excellent, guys.
Four more like that.
Four, and three, and two, and one.
Now press up, just four counts.
Four, three, two.
Now we're switching legs.
Switch to the other side.
Press the heel to the ceiling,
and now we just press, press, press, and press.
That's good.
Small controlled movements really help
those muscles to change.
Shape that area.
And press, press, press, press.
And 16 more.
16, 15, 14, 13.
It's such a tiny movement, you barely see it.
Seven, eight more times, and eight, seven, six,
and five, four, three, and two.
Tuck the heel toward the body.
Drop and raise.
And drop the knee down.
Raise the thigh.
Drop, raise, drop, raise.
And continue.
That's great.
And raise it, drop it, and raise it,
and drop it, and raise it.
After a good aerobic program,
you need a little body toning too
to really get that outer appearance to change.
The firming and the toning is so important.
Down and lift and down and lift and down.
Four more times.
Now four, raise it.
Three, raise it.
And two, raise it.
And one, stay up everybody.
Press 16, press.
We're going right into the next song.
We're gonna continue with the beat.
And press and press and press and press.
And we'll catch the beat as that music comes up.
There it is.
Now press, press, press.
Just eight more everybody.
Eight and seven and six and five, four, three.
Now we've gotta drop the leg.
The four counts just go down.
Tuck the heel back in toward the rear end.
Two more.
One more.
Stay up four counts and we're all done with this movement.
And two and three and four.
Excellent guys.
Okay, quickly just sit on the heels.
Turn to the side.
Now you're on your right or left side.
Either one is all right.
The bottom leg should be in a 90 degree angle.
Just out to balance you.
The head to the foot is nice and straight.
The body's straight.
Okay, now all we do is lift, lift.
This is for the outer thigh in the hip area.
I'm up on my elbow.
If you feel strained at your back or at your neck,
please go all the way down to the floor.
You can see Mary Kay's down there.
And if you feel strained,
please go all the way down to the floor.
If you're comfortable here, just stay right where you are.
Now lift.
And again, you can see the controlled,
tight little movements really make the difference.
Lift, lift, lift.
Lift, lift, and lift.
Little movements guys.
Eight, seven, six, five, four, three, and two.
Now this movement, you lift and lower.
Lift it, lower it.
You can see that the outside of our foot
is parallel to the ceiling.
Good.
The outside of our feet.
Did I say, what did I say?
Foot, that's us.
Don't listen to me.
Just follow along.
And lift and lower.
This is so good for our thigh and hips, everybody.
In and down, up, down, up.
We've got two more of those.
Up, down, one more.
Now let's stay up there and press for eight,
seven, six, five, four, and three,
and two, lift and lower.
Two more.
You lift it, lower it, lift it.
No, two more.
No, 79 more.
No.
Wake up back there.
Wake up girls, are you all right?
Oh my goodness.
Hang on.
And lift.
One more everybody.
Lift.
Okay, pull the leg in.
Give it a little stretch.
Now you've got to roll over to the other side.
Same thing.
The bottom leg is a 90 degree angle.
It balances you.
Now from the head to the feet, your body straight.
Hip bones stacked on top of each other.
Don't tilt the hips back.
Keep them forward.
Lift, lift.
Little tiny movements make the difference.
Momentum never works with body tone.
You must control all movements.
Keep the muscles stimulated longer.
Good.
Keep it going.
Lift and lift.
Little small movements.
Nice and controlled.
And five, six, seven, eight more.
Your foot is flexed and again,
the side of the foot is parallel with the ceiling.
And five, six, good.
Seven, okay, lift and lower everybody.
Lift and lower and lift.
Please control this one on the way up and the way down.
As you lower that leg, keep it controlled.
Don't just plop it down.
And lift and lower and lift.
For outer thigh and hips, this is excellent.
Lift, lower, lift.
Lower, lift.
And lower and lift.
And lower, one more.
Now everybody stay up there.
Now little wee presses, press and press.
We're almost done.
We're going to continue as the other music comes up.
And just lift and lift and lift.
Hang on guys, just go eight and seven and six and five.
Four, three, we're going right into the next song.
Two and one, very good.
Relax that leg.
Okay, time for abdominals.
Everyone, please roll on your back.
Roll the body down.
Abdominals in tight everybody.
Flatten the back to the floor.
The first thing we're going to do are mini sit ups.
Lift and lower.
Now you can see the abdominals curl in towards the legs
and then relax.
Your head and your neck have nothing to do
with the movement, they just follow along.
Abdominals curl up, curl up.
Think about the abdominals doing the work.
Curl up.
If you feel your neck straining,
it's because you're pushing your head forward.
Put a hand back there on your neck.
That'll help take the pressure off.
Let the abdominals do the work.
Relax, curl, relax.
Eight, relax.
Seven, relax.
Six, relax.
Five, relax.
And four, relax.
Three, relax.
Two, relax.
Last one everybody.
Now we're twisting with this.
Now we want to get the oblique muscles involved
and that's our waistline muscles.
All you do is come up and twist, relax.
Twist, relax.
And twist, relax.
Now again, if your head or your neck is straining,
please put your hands back there.
Let your head rest in your hands and twist.
Good, you've got to do some sit ups
and some twists to get that abdominal area
to change and slim.
You have to make an effort to get that area to change.
Twist, relax.
And one more to the left
and one more to the right everybody.
All right, go back to the center.
And lift, relax.
Lift, relax.
Keep abdominals tight.
Again, abdominals take you up.
Let your head rest.
Good, up and down.
One more.
All right, everyone lay your head back.
We're going to the lower part of the abdominals.
Now everyone put your hands by your sides.
Take the feet off the ground.
Your knees are going into your chest.
These are called reverse sit ups.
Here it is guys.
You curl in.
Now move the thighs away.
In, you move your thighs away just a teeny bit.
Please try to keep that back flat on the floor
as you come down.
Okay, now the knees go in toward the chest.
Now they move away.
Chest, move the thighs away.
Good, this is so good for the back,
or I'm sorry, for the back of what?
I don't know.
For the lower abdominals, that's what I want to say.
Curl, relax.
Curl in, relax.
Reverse curls, that's what these are called.
Good, for the lower abdominals.
And in, relax.
In, relax.
In, relax again.
Now hold the lower abdominal muscles in.
You'll really feel this work.
Now crunch, relax.
Crunch, just a few more.
I know you can hang in there for me.
You really want to see a change in your body.
You've got to make an effort.
You don't want it to be painful or exhausting,
but you have to know your body did something.
Good, crunch, relax.
Crunch, relax.
Continue, crunch, relax.
And crunch, relax.
Crunch, relax.
And crunch, relax.
Four more, and four.
Relax, three, relax.
Two, relax.
And one, okay, girls,
slowly put the feet back on the ground.
The knees are up.
Now we lift and lower and lift and lower and lift
and lower, four more.
Lift and lower and lift.
Two more and we are done.
One more, up and down.
That's excellent.
That's just enough to stimulate those muscles
to help them firm and slim.
Now we need a good stretch.
Cool down, everybody.
Stretch the major muscle groups and that's it.
We did a great workout today.
Grab behind your thigh, all the way in.
There's a bent leg and you're holding it close to your body.
You're stretching your hamstrings,
your rear end and up into your lower back on this.
So hold, four, three, two.
Okay, extend the leg, everyone.
All right, now just a little bit of pressure on that.
Pull it toward you, not for pain.
If it's painful, you let up on it.
You're not exercising for pain.
You're exercising to feel good.
Okay, hold on.
Okay, drop that leg down.
Grab behind the thigh, pull in and hold.
And five, six.
Boy, does it feel good to stretch.
We're almost done.
Okay, everyone, straighten that leg.
And again, just a little bit of pressure.
Five, six, seven.
Hang on eight more times.
Hold, hold.
Very good.
Five and six, seven.
That's great, okay.
Everyone, grab behind your knees.
Roll up slow.
Sit up very tall.
Nice straight back.
Good posture is so important.
Abdominals in, reach straight up, lift the ribs.
Reach everybody now into the corner and hold.
You wanna stretch the midsection.
That's great, okay.
And straight up the other hand.
Reach straight up, lift the rib cage.
Abdominals in, good.
And now into the corner and hold.
Hold that stretch everybody.
Great.
Six, seven and eight.
And with the shoulders held high and the back straight,
I just want you to turn and look at the back wall.
Give yourself a little wee twist.
And around to the other side.
Don't force it, just a little wee twist.
Five, six, seven and eight.
The next one, walk your hands down in front of you.
Just reach as far as you can.
Line your head up with your back.
Reach out.
You can feel your inner and outer thigh stretch on this.
Also the spine and the lower back.
Reach as far as you can everyone.
And five, six, seven.
Good, walk those hands back.
We're going into another reach.
Reach up, we hope you had some fun here with us today.
We really love bringing this workout into your home.
And the other one, reach straight up.
Now listen, you've got to exercise the rest of your life.
Please find a workout that you love and that you enjoy
and that you'll continue three times a week.
Uninterrupted, you don't take months off.
You know you must continue.
Fitness is not stored.
Body fat is stored.
Oh, that's the bad news.
So please, exercise the rest of your life.
Find a great workout that you love.
We hope you enjoyed this today with us.
We again, love bringing it to you.
Continue on a good, healthy exercise program.
I thank my girls.
They are so sweet for helping me today.
And we're all done.
Go have a terrific day and we wish you good health forever.
Bye bye.
hatır
Thank you.