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Short filmTranscript
00:00:00.
00:00:30Hi, have I got a gift for you.
00:01:00First of all, any woman who tries anything, not this tape, I mean any woman who does anything
00:01:14for her body, who tries to give herself that kind of fit feeling, I have nothing but respect
00:01:20and love and admiration.
00:01:22You have to have faith and you have to have courage and you have to know that you don't
00:01:28get a body, any kind of body.
00:01:31You don't get the best body you can have by wishing for it.
00:01:34You get it by work.
00:01:35What I'm trying to do is make it so you don't have to do it alone.
00:01:38I'm trying to show you I'm doing these exercises along with you.
00:01:42I'm not, I don't do them the best.
00:01:44I mean, I, I, they're my programs.
00:01:46That's how I got my body back into shape.
00:01:48I'm going to try to be your motivation.
00:01:49If you see me standing there sweating, not making all the reps, doing the best that I
00:01:54can.
00:01:55I mean, you have to start from wherever you're starting.
00:01:57And if you have to stop and start, if you can do five reps, but you can't do 10, well
00:02:01do three until you can do 10.
00:02:03I'm a professional actress.
00:02:05I'm a professional singer, you know, and I know that that's my business.
00:02:09I train my body because my body helps me do my business.
00:02:13I didn't realize that there were things that I could learn that would really help me use
00:02:18my body as my instrument.
00:02:19And from going to these people who it's their profession, that their profession and their,
00:02:24their life is really concentrated on working out.
00:02:26They know so much more than I do that now I'm happy to be a student because I'm, my, my
00:02:31gaining, you know, I'm gaining so much by learning these new techniques.
00:02:35These modular classes allow you to do as much as you can do or as little as you can do.
00:02:40And you can do something every day or every other day so that you're toning different parts
00:02:45of your body, your, your brain is not getting bored or tired and that you're making sure
00:02:50that you can get to do something every day or every other day.
00:02:53I think that the most important breakthrough for me, since I don't want to spend the rest
00:02:57of my life in my gym and I do want to have a nice body is that there are advances in training
00:03:03techniques which allow you to get in there, do the work, fatigue the muscles and get out.
00:03:10The idea of this tape is to not kill yourself and not beat yourself up.
00:03:13The idea of it is to get strong slowly.
00:03:18And as you get stronger, you'll be able to do the exercise more effectively and it will
00:03:23become easier for you.
00:03:25It is challenging.
00:03:27It's not impossible.
00:03:28And you don't have to start off perfect.
00:03:30You just have to start.
00:03:31I'm going to show you three different levels in this step workout.
00:03:35You pick the one that best matches your level of fitness.
00:03:38You can do the beginning level in a low impact style without a step or with no arm movement
00:03:45using a step under six inches.
00:03:48I'm doing the intermediate style and for this level the step should be six to eight inches.
00:03:53Be sure you plant your foot squarely on your step and look at your feet when you need to.
00:03:57For the advanced version the step is eight to ten inches.
00:04:00Now using weights is a personal decision so consult an expert if you decide to use them.
00:04:06And be sure and drink plenty of water when you need to.
00:04:09Step class for me is really a godsend because I don't love aerobics.
00:04:13I mean I've never loved aerobics.
00:04:15And it's a way to get my heart rate up, listen to music, concentrate.
00:04:21It also takes my mind off of it because I'm having to pay attention to what I'm really doing.
00:04:25And in 40 minutes you know you've burned off a lot of fat.
00:04:28It's over and you've really had a good time.
00:04:30I mean I must say it's difficult for me but I never hate it.
00:04:34I always enjoy it.
00:04:36All right this is the beginning of step class, our favorite class, the sweat your butt off
00:04:43class.
00:04:44And this is our instructor, Miss Kelly Roberts.
00:04:46Oh, spit apart these slightly bent, abdominals in, drop the tailbone directly down, shoulders
00:04:52fast, with cage lifted, take a big deep breath in, exhale and again breathe in.
00:04:59One more, good, now reaching out to the side, reach side, now up, roll down and circle.
00:05:12Again reach, side, side, up, roll down and circle.
00:05:19Now right shoulder, left shoulder, that's it, both together, that's it, let's do that again.
00:05:27And together, one, two, good, now single shoulder with a foot, four of them, good, now the elbows,
00:05:39that's it, release the ribs, now step touch with a big hand.
00:05:42What if you just have a little hand?
00:05:43Both hands and a heel.
00:05:44That's a guy and a girl.
00:05:45Good, now shoulder, elbows, that's it, let it go.
00:05:48Step touch, big hand.
00:05:49All the time.
00:05:50Both hands and a heel.
00:05:51Good, now reach up.
00:05:52Good, single, circle, reach up.
00:05:55I know what you're meant though.
00:05:57Swing it.
00:05:58Baby, can we?
00:05:59Single, single, circle, circle, hold, that's it, easy, bend the legs.
00:06:13Circle, again, single, circle, single, circle, let's travel, single, single, travel, that's
00:06:32it.
00:06:33Uh-huh.
00:06:34Travel.
00:06:35That's it.
00:06:36Good, now punch it to the side, punch it, four, three, two, now, up, step touch.
00:06:53Yeah, punch it, just be careful not to lock your elbows in.
00:06:57You're almost there.
00:06:58All right.
00:06:59Now pull up, step touch, pull up.
00:07:00Can I hyper-stand mine?
00:07:01No.
00:07:02Punch it.
00:07:03You think you're special, don't you?
00:07:04Yes, I do.
00:07:05I hope it was.
00:07:06Punch it.
00:07:07Pull up.
00:07:08Step touch, pull up.
00:07:09Good.
00:07:10Let's put that together, single, single, circle.
00:07:11Okay.
00:07:12Travel, hope.
00:07:13Again.
00:07:14Come on, Dory, this way.
00:07:15Now punch it.
00:07:16Come on, Dory, this way.
00:07:17Now punch it.
00:07:18Come on, Dory, this way.
00:07:19Now punch it.
00:07:20Come on, Dory.
00:07:21Come on, Dory.
00:07:22Come on, Dory.
00:07:23Come on, Dory.
00:07:24Come on, Dory.
00:07:25Come on, Dory.
00:07:30Pull it up, pull.
00:07:31Let's do that again.
00:07:32Let's travel.
00:07:33We're on a journey.
00:07:34Can you repeat this little bit?
00:07:35Yes.
00:07:37Now punch it.
00:07:39Pull.
00:07:42Step touch, pull up.
00:07:45Good.
00:07:46Now the knee.
00:07:47Up.
00:07:48Up.
00:07:49Good.
00:07:50Back nice and straight.
00:07:51Adексing is in.
00:07:52Good, now bend the supporting leg a little.
00:07:56That's it.
00:07:58Four to go.
00:08:01Now punch forward.
00:08:03Punch, yeah.
00:08:06That's it.
00:08:07Back nice and straight.
00:08:09Let me see that.
00:08:09Cool.
00:08:10Yeah.
00:08:14Four, three.
00:08:15Now keep the arms going toe to the bench.
00:08:18That's it.
00:08:20Just getting used to where you're benching.
00:08:22Address your bench.
00:08:24Hello, bench.
00:08:24Hello, bench.
00:08:25Four, three, two.
00:08:27Good, now leave the toe on the bench.
00:08:29Slide your weight beneath yourself.
00:08:31Okay, put it under there.
00:08:32Okay.
00:08:33There it is.
00:08:33Good, now bring the hands forward and bend.
00:08:36Now feel that stretch in the calf.
00:08:37Yes.
00:08:38Good.
00:08:39You're supposed to.
00:08:41Four to go.
00:08:45Nice and straight to the back.
00:08:48Hold it there.
00:08:49Place the hands in the middle of the thigh.
00:08:51And just transfer your weight back into the back leg.
00:08:53Keep the front leg slightly bent.
00:08:56Hamstring stretch.
00:08:57Relax the shoulders.
00:08:58That's it.
00:08:59Good.
00:08:59Now tuck the pelvis under.
00:09:02And press back.
00:09:03Just be careful not to hyperextend.
00:09:05Under.
00:09:07And back.
00:09:07That's it.
00:09:11You don't want to place too much pressure on this leg either with that hand.
00:09:13Pulling my ruffles.
00:09:14And hold it there.
00:09:16Turn the toe out to the side.
00:09:18Good.
00:09:19Now step on that foot.
00:09:20Slide the other foot back a little more.
00:09:23Press the heel into the floor.
00:09:24Bring the hands forward.
00:09:25Shoulders back.
00:09:26And now pull back.
00:09:30That's it.
00:09:31Squeezing in between the shoulder blades.
00:09:32Good.
00:09:33Now lift the heel up.
00:09:34Heel lifts.
00:09:35Now press it down.
00:09:36Roll through the foot.
00:09:37Good.
00:09:39Good.
00:09:39Now hold.
00:09:41Tuck the pelvis.
00:09:42Good.
00:09:43Now feeling a stretch in the front of the thighs.
00:09:45You bend.
00:09:45Now don't bend too deep.
00:09:46All right.
00:09:48That's looking good.
00:09:48Dippity doo.
00:09:49Like I heard you for the queen.
00:09:51When I met the queen, I actually did meet the queen, you know.
00:09:55Now she had a great outfit on.
00:09:57Now hold it there.
00:09:58Good deal.
00:09:59Hands on the thighs.
00:10:00Step onto the bench.
00:10:02Good.
00:10:02Now tuck the pelvis.
00:10:04Lower back.
00:10:06Middle back.
00:10:07Upper back.
00:10:09Cleavage.
00:10:09And down.
00:10:10For some of us.
00:10:11Lower back.
00:10:12Well.
00:10:13Middle back.
00:10:15Upper back.
00:10:16Now let's see the shoulders.
00:10:17Here we go.
00:10:21That's it.
00:10:22Four more four.
00:10:23Three.
00:10:24Two.
00:10:24Now a double.
00:10:26Ah.
00:10:27That's it.
00:10:27I need a double now.
00:10:28Again.
00:10:32One more set.
00:10:34Good.
00:10:35Now roll up.
00:10:37That's it.
00:10:37Put the head go.
00:10:38And now two shoulders.
00:10:40Here we go.
00:10:40Double.
00:10:42Double.
00:10:43Roll up.
00:10:46One more time.
00:10:48Double.
00:10:49Double.
00:10:51Roll up.
00:10:51Take a big deep breath in.
00:10:54Step the right foot off the bench.
00:10:56Press the heel into the floor.
00:10:57Now punching up.
00:10:59Punch.
00:10:59That's it.
00:11:00What were we going to be?
00:11:03Wild.
00:11:04Okay.
00:11:05Let's do that.
00:11:05Heel.
00:11:06Lift the heel off.
00:11:07Lift the heel off.
00:11:10Good.
00:11:11Now hold there.
00:11:12Leave the heel off.
00:11:13Tuck the pelvis.
00:11:14And pull down.
00:11:18What were we born to be?
00:11:20Wild.
00:11:21All right.
00:11:22What a picture, bro.
00:11:24Pansy.
00:11:25Two.
00:11:26Pull.
00:11:27Place the hand on the thigh.
00:11:28Slide that foot in.
00:11:29And now hamstring stretch.
00:11:31Place the hands in the middle of the thigh.
00:11:34Flex the front foot.
00:11:35Okay.
00:11:35Now tuck the pelvis under.
00:11:37And back.
00:11:39Under.
00:11:40Just feel that stretch up the back of your thigh.
00:11:43Under.
00:11:44Good.
00:11:44Relax the shoulders.
00:11:46Looking good there, Ange.
00:11:48Hold that there.
00:11:49Now turn the toe out to the side.
00:11:51Good.
00:11:53Now standing up nice and straight, keeping weight through the heel.
00:11:57Press down.
00:11:59That's it.
00:11:59Calf stretch.
00:12:03Stroll is down and relaxed.
00:12:09Last one.
00:12:10And hold.
00:12:11Good.
00:12:11Now step off the bench, marching with the right foot.
00:12:14Now let's step on the bench and march for A.
00:12:16Now I shouldn't be able to hear you stepping on your bench.
00:12:19Step back.
00:12:21And again.
00:12:23Walk right through the heel of your foot and step back.
00:12:28Do that one more time.
00:12:29We shouldn't be able to hear you.
00:12:31You can't hear me.
00:12:32Okay.
00:12:33So no stomping on your bench.
00:12:36Good.
00:12:37Now hold it here.
00:12:38And four, three, two.
00:12:40Now stepping up.
00:12:41Right foot.
00:12:42Basic step.
00:12:44That's it.
00:12:44Looking good.
00:12:46Up, up, down, down.
00:12:47Good.
00:12:48Now.
00:12:48Walk through the foot.
00:12:51Make sure the heel contacts the bench first.
00:12:55Bicep curls.
00:12:57That's it.
00:12:59Oh, wait.
00:12:59Don't talk.
00:13:00I want to hear this song.
00:13:01I love this song.
00:13:02Okay.
00:13:07That's it.
00:13:08Nice and tall.
00:13:09Good.
00:13:12Now smooth the arms.
00:13:14That's it.
00:13:17Looking good.
00:13:18Shoulders back.
00:13:24Good.
00:13:26Six.
00:13:27Good.
00:13:27Now bicep curls.
00:13:31And smooth.
00:13:34Boom.
00:13:35Bicep curls.
00:13:36Let's transition to the other side.
00:13:44Here we go.
00:13:45One.
00:13:47Two.
00:13:49Now tap.
00:13:51Step left.
00:13:52Frontal raise with the arms.
00:13:53That's it.
00:13:56Looking good.
00:13:58Good.
00:14:06Good.
00:14:07Now punch the arms forward.
00:14:08Punch it.
00:14:10That's it.
00:14:12Still remembering to roll through the foot.
00:14:14Contact the bench with your heel first.
00:14:18I am.
00:14:19Don't look at me.
00:14:20I've been doing it properly.
00:14:21Just checking.
00:14:22All right.
00:14:23Frontal raise.
00:14:24Here we go.
00:14:24Put that together.
00:14:25Kind of made me screw up, I think.
00:14:26Now punch it.
00:14:30You look like it's a name.
00:14:31Frontal raise.
00:14:33I was perfect.
00:14:35And punch it.
00:14:38Good.
00:14:39Now transition.
00:14:40Let's put the arms in there.
00:14:41That's it.
00:14:42There's the fingers, girls.
00:14:44You know how she gets if we don't do it, right?
00:14:46Hands out.
00:14:47Bicep.
00:14:48You see them.
00:14:49Make a muscle.
00:14:50And swoop.
00:14:52Bicep.
00:14:55Bicep.
00:14:59Whoop.
00:15:03Transition.
00:15:09And tap.
00:15:11Frontal raise.
00:15:12Up.
00:15:13Hey.
00:15:16Standing off pretty old.
00:15:18Now punch it.
00:15:18I think we missed up.
00:15:19That's okay.
00:15:20We did it together.
00:15:21I love.
00:15:22As a curl raise.
00:15:24I think we've got to transition now.
00:15:27Transition now.
00:15:27We must.
00:15:28Oh.
00:15:29Oh, come on.
00:15:30Don't be so hard on yourself.
00:15:33And tap.
00:15:34Bicep.
00:15:36See?
00:15:36You're struck as a group.
00:15:38It's called correct.
00:15:41We probably messed you up now.
00:15:43Bicep curls.
00:15:44Yeah.
00:15:45Two of each.
00:15:46It's three on the other side.
00:15:48Okay.
00:15:49Okay.
00:15:50Transition.
00:15:51Always do this warm-up.
00:15:52Your body needs it.
00:15:56Get ready for a frontal raise.
00:15:58Step.
00:15:58Frontal raise.
00:15:59Up.
00:16:00Okay.
00:16:01Let's see if we can get it right this time.
00:16:02Punch.
00:16:03Well, if I can get it right.
00:16:05Yeah.
00:16:06Frontal raise.
00:16:09And punch.
00:16:10Transition.
00:16:14Let's go.
00:16:15Up.
00:16:19Three.
00:16:20Anchor.
00:16:21The tap allows you to lead with the other foot.
00:16:23Tricky, but you'll get it.
00:16:25You're already not keeping your way, Barbie.
00:16:27You're okay?
00:16:29It's bicep.
00:16:31Just want to make sure that you're still there.
00:16:33You're a little bit of the floor.
00:16:37Transition.
00:16:39Spread those fingers.
00:16:40Up.
00:16:43Three.
00:16:44Tap.
00:16:45Frontal raise.
00:16:46So.
00:16:48Actually, you know what we're better?
00:16:49And punch.
00:16:50I better this than I thought.
00:16:53Frontal raise.
00:16:55We are?
00:16:56Yeah.
00:16:56I can hear your feet.
00:16:59Who's stepping?
00:17:00Come on now.
00:17:01Transition.
00:17:02We're going into a new combination.
00:17:04Okay.
00:17:04This one's a little bit trickier.
00:17:06Three.
00:17:08Tap.
00:17:08Now.
00:17:09No arms.
00:17:09Right foot.
00:17:10Basic.
00:17:11I can hear you.
00:17:14Ah.
00:17:16Step the feet a little wider now.
00:17:18Just a little wider.
00:17:20Now step them up a lot more.
00:17:22Right to the edge.
00:17:25That's it.
00:17:25Back's nice and straight.
00:17:29Good.
00:17:29Now add the arms.
00:17:29Black or raise.
00:17:33That's it.
00:17:34Looking good.
00:17:34Finger.
00:17:36Good.
00:17:37Now reach it out.
00:17:37Reach out.
00:17:38Wide.
00:17:38Pull.
00:17:39Pull.
00:17:39Narrow.
00:17:40Woo.
00:17:40And again.
00:17:41And again.
00:17:41One.
00:17:43Narrow.
00:17:44Pull.
00:17:45Again.
00:17:47Like you mean it.
00:17:52Good.
00:17:52Now left and raise.
00:17:53Before.
00:17:54One.
00:17:54That's it.
00:17:59Good.
00:18:00Reach wide.
00:18:02Cool.
00:18:03Narrow.
00:18:04Reach wide.
00:18:08Lateral raise.
00:18:09Again.
00:18:09Here we go.
00:18:10Pull.
00:18:11You know it.
00:18:12Looking good.
00:18:13Ready?
00:18:15Good.
00:18:16Now reach wide.
00:18:17Let's get it.
00:18:18And pull.
00:18:19Use your arms.
00:18:19If you're tired, keep your arms at your waist.
00:18:24Transition.
00:18:26That's it.
00:18:27I'm afraid not to do it right.
00:18:29So you should be.
00:18:31Step.
00:18:32Good.
00:18:32Now step one.
00:18:34Come on, fall.
00:18:35You want to embarrass me in front of the phone.
00:18:39One more like this.
00:18:40Here we go.
00:18:41That's cool.
00:18:43It feels like it's real pain from hell.
00:18:46Good.
00:18:46Now we're going to punch out to the side.
00:18:48Two claps.
00:18:48Punch it.
00:18:49Side.
00:18:49Side.
00:18:50Clack forward.
00:18:51And again.
00:18:52Start.
00:18:55Make this.
00:18:56Make this.
00:18:59That's it.
00:19:00And again.
00:19:03Lateral raise.
00:19:04That's it.
00:19:07Uh-huh.
00:19:11Now punch it wide.
00:19:12Nice line.
00:19:15Yeah.
00:19:18Back to the left and raise.
00:19:20Ho.
00:19:22Yeah.
00:19:23We need some more outstanding.
00:19:26Yeah, there you go.
00:19:27We need some more.
00:19:28Ho.
00:19:29Woo.
00:19:30Yeah.
00:19:31Yeah.
00:19:31Take it home, Cher.
00:19:31Take it home.
00:19:35Transition.
00:19:36Oh, nice for me to do that.
00:19:37You just read it.
00:19:38That's why I'm in aerobic structure.
00:19:42Four, tap.
00:19:43Ho.
00:19:43Lateral raise.
00:19:45Yeah.
00:19:49Now let's see it.
00:19:50Reaching wide.
00:19:51Ho.
00:19:52And again.
00:19:58Next to the lateral raise.
00:20:00That's it.
00:20:02And linger.
00:20:06Reach it wide.
00:20:07Like you mean it.
00:20:10And again.
00:20:14Transition.
00:20:15We can go to the other side.
00:20:17Nice and strong.
00:20:19Shoulders back.
00:20:21And tap.
00:20:22Lateral raise.
00:20:23Let's go.
00:20:23Up.
00:20:25Looking good.
00:20:26You're very quiet.
00:20:27Well, I'm trying to make it something funny, but Dory's making me laugh.
00:20:30She's such a sour foot.
00:20:34There's something to think.
00:20:37Lateral raise.
00:20:41That's it.
00:20:43And three.
00:20:45Now touch it.
00:20:46Is that any young men of the step class now?
00:20:49Yeah.
00:20:49And again.
00:20:53Transition.
00:20:54We have a slight change on this time round.
00:20:56All right.
00:20:57You'll be right now.
00:20:58No worries.
00:20:59We'll follow you.
00:21:00And tap.
00:21:01Lateral raise.
00:21:02Push forward.
00:21:04That's it.
00:21:05Add the wrist.
00:21:06Yeah.
00:21:07Yeah.
00:21:07Good.
00:21:09Reach wide.
00:21:10Ho.
00:21:13And again.
00:21:13And again.
00:21:13And again.
00:21:16Transition now.
00:21:18That's it.
00:21:20You're all with me.
00:21:21Yeah.
00:21:22It's only luck.
00:21:24Yeah.
00:21:24Lamp or raise.
00:21:25I did not say.
00:21:26You do.
00:21:26Yeah.
00:21:28Shut your mouth.
00:21:29I will.
00:21:32Good.
00:21:32Now punch wide.
00:21:35Go.
00:21:36And again.
00:21:38Careful not to snap the elbows.
00:21:40Good.
00:21:40Now a new transition.
00:21:42Four basics on the left leg.
00:21:44That's it.
00:21:45Three.
00:21:47Now you're going to tap down step right.
00:21:50Oh, we got it.
00:21:51Beautiful tap.
00:21:52Very good.
00:21:53Three.
00:21:56Step left.
00:21:57Tap.
00:21:57Now two times.
00:22:00And again.
00:22:01One.
00:22:02And again.
00:22:08And again.
00:22:11Good.
00:22:12Now one of each.
00:22:14Now step a bit a bit wider.
00:22:16That's it.
00:22:17A little wider.
00:22:19Now we're going to give it some direction.
00:22:21Add a turn.
00:22:22That's it.
00:22:25Good.
00:22:26Now we're going to add the arms.
00:22:28Now we're going to add the arms.
00:22:46Good.
00:22:46Now along the bench.
00:22:47Here we go.
00:22:50Step up.
00:22:51Tap down.
00:22:52That's it.
00:22:53Good.
00:22:54Along the bench.
00:22:58Step up, tap down.
00:23:01That's it.
00:23:02Now along the bench.
00:23:05Step up, tap down.
00:23:08Now we're going to add a repeat of knee.
00:23:10No arms.
00:23:11Repeat of knee.
00:23:12Repeat of knee.
00:23:13And again.
00:23:15Up.
00:23:16Two.
00:23:17Three.
00:23:17Back's nice and straight.
00:23:18Now let's add some arms.
00:23:21You're burning calories like a crazy person.
00:23:23Keep going.
00:23:24Now along the bench.
00:23:25Along the bench.
00:23:28Step up, tap down.
00:23:32Good.
00:23:33Repeat a knee.
00:23:36Repeat a knee.
00:23:40Good.
00:23:40Along the bench.
00:23:44Step up, tap down.
00:23:46That's it.
00:23:48Repeat a knee.
00:23:52Repeat a knee.
00:23:55Good.
00:23:56Along the bench.
00:23:57This time we're going to add into it.
00:24:00Step up, tap down.
00:24:04Good.
00:24:04Repeat a knee.
00:24:07Repeat a knee again.
00:24:09Good.
00:24:10Now we're going to add over the bench.
00:24:13Over the bench.
00:24:15Again.
00:24:15One more time.
00:24:17And march.
00:24:19Again.
00:24:19Here we go.
00:24:21Over.
00:24:22Over.
00:24:23Again.
00:24:24And march.
00:24:25And march.
00:24:26Good.
00:24:26Now we're going to add some arms.
00:24:28Over.
00:24:29And pull.
00:24:30And again.
00:24:32Over.
00:24:33And march.
00:24:34Let's do that again.
00:24:35Here we go.
00:24:36Over.
00:24:37And pull.
00:24:40Over.
00:24:41And march.
00:24:42Now let's add some direction.
00:24:44Over.
00:24:45Diagonal.
00:24:47Over.
00:24:47And march.
00:24:48And march.
00:24:50And again.
00:24:51Here we go.
00:24:51Over.
00:24:53Diagonal.
00:24:54Over.
00:24:55And march.
00:24:57One more time.
00:24:58Here we go.
00:25:00If you're really beat, just rest for a while, then jump back in when you can.
00:25:03And march back.
00:25:04Now, along the bench.
00:25:06Here we go.
00:25:07Up.
00:25:08Down, down.
00:25:08No arms.
00:25:09No arms.
00:25:09Good.
00:25:10Now we're going to add the arms.
00:25:14Here we go.
00:25:15That's it.
00:25:20Good.
00:25:20Now step up, tap down.
00:25:21Here we go.
00:25:22No arms.
00:25:24Good.
00:25:25Now add the arms.
00:25:26Here we go.
00:25:26Let's see him.
00:25:27Nice and strong.
00:25:28Good.
00:25:28Now along the bench.
00:25:32Step up, tap down.
00:25:35Good.
00:25:36Along the bench.
00:25:40Step up, tap down.
00:25:43Good.
00:25:44Along the bench.
00:25:48Step up, tap down.
00:25:51Good.
00:25:51Now repeat a knee.
00:25:52No arms.
00:25:53Repeat a knee.
00:25:56And again.
00:25:56Repeat a knee.
00:25:58Back's nice and straight.
00:26:00Good.
00:26:00Now add the arms.
00:26:03And again.
00:26:07Along the bench.
00:26:08Here we go.
00:26:11Step up, tap down.
00:26:12Up.
00:26:12Step up, tap down.
00:26:15Repeat a knee.
00:26:21That's it.
00:26:22Put along the bench.
00:26:27Up, tap down, tap.
00:26:29Again.
00:26:30Now repeat a knee.
00:26:31And again.
00:26:37Get ready for over the bench.
00:26:38Here we go.
00:26:39Over the bench.
00:26:39Diagonal.
00:26:41Over.
00:26:42March back.
00:26:45Get ready.
00:26:46Along the bench.
00:26:47Up, tap down.
00:26:49Good.
00:26:50Up, tap down.
00:26:52Out.
00:26:53Step up, tap down.
00:26:56And then swollen.
00:26:56Squeeze.
00:26:57With up, tap down.
00:26:58third step up and down.
00:27:00Double.
00:27:00接.
00:27:01Good, over the bench, diagonal, over, march back, get ready, along the bench, here we
00:27:10go, step up, step down, and then, good, repeat a knee, good, over the bench, diagonal, over,
00:27:29march back, get ready, along the bench, step up, step down, go, repeat a knee, and again,
00:27:45go, good, over the bench, diagonal, over, march back, get ready, along the bench, here
00:27:56we go, good, step up, step down, good, repeat a knee, over the bench, go, diagonal, over,
00:28:16march back, get ready, basic step, great work, let's find out exactly how hard you're working,
00:28:30all right guys, I'm kind of starting to cook, does anyone want to take a heart check, find
00:28:36your pulse in your neck or at your wrist, and start counting the number of pulses,
00:28:39wrist, or on the carotid pulse, just slide the hand down from the side of the eyebrow,
00:28:45not pressing too hard, and I'm going to fire on my watch, stop, now find your age group on
00:28:52this chart, and check if the number of pulses you felt matches the number to the side of
00:28:58your age group, that's your training heart range, now, if the number of pulses you felt
00:29:03was higher than the amount listed in your age group, you're working too hard, take it easy,
00:29:07just walk in place for a bit, or drop your arm movements, if you've got a lower pulse count,
00:29:12then you're not working hard enough, so move it, stay in your training heart range to get
00:29:16the best fat burning results, ready for more, yeah, let's go, step up, tap, down, good,
00:29:24arms, that's it, abdominal's in, good, there we go,
00:29:37now lift the leg up to the side, here we go,
00:29:40now lift the hands out to the side, and the leg up, there you go,
00:29:47this is called abduction, now toe to the bench,
00:29:51that's it, good, back straight,
00:29:55now lift that some arms to this one, push forward, and slightly across,
00:30:01good, back's nice and straight, good, now corner to corner, let's just travel, that's it,
00:30:09good, now abduction, here we go, abduction,
00:30:15good, toe to the bench, straight away, go, good, abduction,
00:30:22good, toe to the bench,
00:30:26now we're adding in something new, leg to the back, that's it, now make sure your chest stays up,
00:30:33and the abdominals are in, that's it, lead with the heel, make sure that you can stay nice and square,
00:30:40just keep the abs in, now, let some, add some arms,
00:30:44okay, push forward, that's it,
00:30:48this is good, heel to the back, good, now abduction,
00:30:53good, toe to the bench,
00:30:56heel to the back,
00:31:00good, yeah, let's do that again, abduction, here we go,
00:31:05that's it, toe to the bench,
00:31:09go, good, heel to the back,
00:31:12now we're going to learn a new move, good, hold it here,
00:31:17curl the leg behind, that's it, good,
00:31:20it's called a hamstring curl, good, now add the arms,
00:31:24here we go, pull, and down,
00:31:26good, good, now let's turn it, direction,
00:31:33come on, hang in there, you can do it,
00:31:38good, now back to abduction, here we go,
00:31:43good, toe to the bench,
00:31:46leg to the back,
00:31:51hamstring,
00:31:54good, abduction, again, up, good,
00:32:00toe to the bench,
00:32:02leg to the back,
00:32:06hamstring,
00:32:10and the next time around we're going to add a little bit of high intensity,
00:32:13here, abduction, good, now we can hop this one,
00:32:18if you want, now you can hop this one too,
00:32:22a little bit of propulsion, good, hamstring,
00:32:25abduction,
00:32:29good, corner to corner,
00:32:34good, pick the style that's appropriate for your level of fitness,
00:32:40hamstring, good, now pull in the up to the front, new combination,
00:32:45good,
00:32:49knee out to the side now, lift it up, that's it,
00:32:55good, back's nice and straight,
00:32:56if you don't want to use your arms on this one, that's fine,
00:32:59they're kind of tricky, let's add them here, that's it, that's optional of course,
00:33:04good, now let's just travel that, side to side,
00:33:13now, something tricky coming up, a repeat a knee here, repeat a knee,
00:33:17two, three, other side, walk, walk, knee, yeah, stay facing the front,
00:33:22one, walk, walk, two, three, walk, walk, that's it, good,
00:33:31now come to the side of your bench, side of the bench, side of the bench,
00:33:34walk, walk, make sure you place the feet, walk, walk, two, three, and walk, walk, two, three,
00:33:45now the rocking pose, here we go, up, knee, knee, that's it, place the feet,
00:33:52make sure the back stays straight, now don't, you don't want to rock the spine,
00:33:56you want to keep the spine really straight, walk, walk, knee, good,
00:34:01now we're going to add some arms here, but again, these arms are optional, that's it,
00:34:08one more,
00:34:14good, now single knee,
00:34:21that's it,
00:34:24now rocking horse, rocking horse, rocking horse, and walk, knee,
00:34:35keep going, looking good,
00:34:44that's it, that's it, rocking horse, here we go, up, knee, knee,
00:34:51knee, walk, walk, that's it, and again, good, up, knee, now going back to a leg to the back,
00:34:59a leg to the back, that's it, good, now keep the chest up, abs in, good, now hands, forward, now again, on this next combination, the hands are optional, let's get this in direction, good, now no arms, three taps up, two,
00:35:06two, three, now walk, walk, walk, other side, one tap, tap, tap, one tap,
00:35:13tap, tap, tap, tap, tap,
00:35:20good, now no arms, three taps up, two, three, now walk, walk, other side, one tap, tap, tap, tap, tap,
00:35:27tap, tap, tap, tap, oh, good, now leg to the side, oh, that was a little short, that was good,
00:35:46walk, walk, tap, tap, tap, tap, again, tap, tap, walk, walk,
00:35:54walk, good, now we're going to do a step touch, step touch, step touch,
00:36:11now here's some optional arms, tap, tap, tap, tap, walk, walk, so this is called up, tap, down, tap, back is straight, tap, tap, tap, tap,
00:36:23tap, now we're going to put it together, get ready, leg to the back, single, ho, yeah,
00:36:30up, tap, down, tap, tap, tap, tap, tap, tap, tap, again, again, up, tap, tap, tap, tap, tap, uh-huh,
00:36:48up, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap, tap
00:37:18along the bench, good, now come to the back of your bench, that's it, nice and strike
00:37:24with your back, now let's straddle, straddle knee, straddle knee, go, straddle knee, now
00:37:33you can add some propulsion here if you're feeling it really, that way and climb, four
00:37:41more, that's it, good, now straddle, now straddle, up, and march, and four, four, and three,
00:37:56good, now straddle, and march, good, back straight, and again, march, good, up, three, and two,
00:38:11slight change here, down, up, up, and hop, march, and again, down, up, up, and hop, march, hold
00:38:24it here, a new move, power squat to the right, four of them, one, that's it, three, now straddle,
00:38:34straddle, here we go, down, up, up, and hop, power squat,
00:38:41and again, here we go, straddle, up, up, and hop, power squat, now march with the left foot,
00:38:50left foot march, four more, four, and three, and two, good now straddle, left foot, down,
00:38:57up, up, down, down, and march, good, two, and three, let's go again, down, down, up, up, down,
00:39:07and march, let's try that with the hop this time, up, up, and hop, march, two, three, here we go,
00:39:20up, up, hop, march, get ready for that power squat, here we go, four of them, really, one,
00:39:28that's it, two, three, soft, three, okay, let's now straddle, down, up, hop, power squat for
00:39:39two, let's do that again, here we go, straddle, hop, power squat, now straddle right, here we
00:39:50go, hop, power squat, straddle left, hop, squat, again, up, up, hop, squat, again, left foot,
00:40:13up, here we go, down, up, hop, squat, one more time each side, hold, squat, get it, good,
00:40:28left, hop, and squat, okay, we're gonna start to cool that down, marching on the bench, yeah,
00:40:38come towards the back of the bench, keep your heels on, now a slow lunge off the back with
00:40:44the right leg first, that's it, now keep the back straight, nice and easy, not too deep,
00:40:51that's it, you're just gonna slow it down, that's it, just make sure you're placing your feet back
00:40:57on the bench, and now march on the bench, coming around, a little cool down, let's just slow this
00:41:04foot here, so the forefoot's resting on the bench, and your heels hanging down,
00:41:08for a calf stretch, breathe in, reaching up, sink the heel down, good, now drop the hand down,
00:41:14and up, leave that hand there, reaching up, and come up, change sides, that's it, check your
00:41:24fatten, that's it, and down, and leave that hand there, reaching up, and step down, good,
00:41:33now just rock it side to side, taking the shoulders, that's it, reaching across,
00:41:40now reaching up, hold, turn, slide that foot in, and now slide it back, good, now sinking that hip down,
00:41:51we're stretching our hip flexors here, really important, just check that this knee is back in
00:41:59line, with the heel, or even slightly behind it, now hold that there, good, now slide the foot in,
00:42:05hamstring stretch, placing the hands in the middle of the thighs, flat back, pulling your toes up,
00:42:11come to the center, hold it here, now a lower back stretch, flip under, and release, again,
00:42:19under, release, rolling up, hit a little harder, good, rock it side to side, now reaching across,
00:42:29across and up, hold, turn, slide the foot in, and all the way back, that's it, good, and now slowly down,
00:42:41just check your knee, check the knee, down, and up, and now hold, slide the foot in, good, hamstring stretch,
00:42:55flat back again, rolling up, good, now if you're feeling still really warm, you want to keep cooling
00:43:02down a little bit more, you know you can, but we're not, okay, time for abs, come on, let's roll
00:43:17out your exercise mats, and sit down, it's important to pay close attention to the cues, because with ab
00:43:23workouts, the moves are small and subtle, this forces the abdominal muscle to do the work, that's how you
00:43:28get a flat, tight muscle, not by throwing your arms and legs around, we're also going to do some back
00:43:34strengthening moves for a healthy back, hang in there, this workout is tough, the abs, it's a very
00:43:39short class, we exhaust it, we get in, and we get out, there's no, you know, we don't prolong anything,
00:43:45it's a very concise, challenging class, sitting up nice and tall, here we go, pulling the navel in
00:43:53against the spine, so that you can feel that transverse abdominus working for you, just
00:43:58slowly roll down, until your lower back touches the floor, keep it pulled in now, that's it,
00:44:05now bring your feet in nice and close, hands come back behind the head, just supporting the
00:44:09head, elbows out to the side, good now, exhale up, and inhale halfway back, now make sure you're
00:44:19not pulling on your head, each time you come up, slowly down, tap the pelvis slightly, so that the back
00:44:29stays nice and curved, and again lift up, that's it, good now control it, and down, good, we'll take
00:44:46that a little bit faster, here we go, now for two counts up, and two counts down, that's it, good, keep
00:44:52going, good, now as you're going, what you want to do is make sure that the pelvis is tough, just like
00:44:58that, that's it, good, exhale each time you come up, that's good, lovely, you're perfect, right, perfect,
00:45:09good, one more, lovely, now hold up there, a little pulse, two sets of eight, you might just want to bring
00:45:19your feet in a little closer there, that's it, and eight, six, five, four, three, two, now staying up
00:45:29there, reach your right hand down beside the body, bring the knees together, and tuck the pelvis
00:45:34just a fraction more, good, here we go, now reaching down, keep the shoulders up nice and high, that's
00:45:44great, good, now hold down there, here we go, for eight, six, seven, and hold, cut the pelvis
00:46:01a little more, lift the shoulders a little more, here we go, eight, seven, six, four, three, two, hold,
00:46:11oh, nice work, good, let's go to the other side, keep the knees together, and one, there you go,
00:46:19shoulders stay up on one level, reach all the way down, this is really difficult,
00:46:27hold that there, here we go, the nasty ones, the nasty bits, let's go for those glove handles, ladies,
00:46:34hold it, and hold, tuck the pelvis a bit more, you know that one, here we go, eight,
00:46:42hold that one, two, now side to side, here we go, eight, seven, keep the shoulders up, six, seven,
00:46:55hold, bring the hands up, hands behind the head, get the right foot up, tuck the pelvis, here we go now,
00:47:04pull, and, oh, no, thank you,
00:47:12try not to push too much with your foot that's on the floor,
00:47:18good, now hold in there, hold, hold, place the foot across the knee, hand on the thigh,
00:47:22tuck the pelvis, lift the shoulders up, keep both of the shoulders up, and come across, and back,
00:47:30hello, I think I'm doing a really good job, I think you are,
00:47:33it's really hard, now hold,
00:47:38pulse it on there, that was a little tiny, now hold there, little tiny one here,
00:47:45and hold, tuck the pelvis, square your hips off, and, and eight, these little pulses are intense,
00:47:59just hang in there, that's it, good, now hold, come back to the center, both hands behind the head,
00:48:07now lift the shoulders, I lift the hips, and both,
00:48:13and down, and make sure as you lower the legs,
00:48:15let the hips, let the lower back stays flat, but you don't let the lower back arch up,
00:48:24and again, shoulders,
00:48:28exhale, make sure you're breathing, last one,
00:48:32squeeze in, hold,
00:48:37cross your ankles, now let the knees go out to the side,
00:48:40now curling the hips up, here we go, for eight,
00:48:44seven,
00:48:46good, make sure you're really controlling that, you don't want to just rock the pelvis, but pull,
00:48:53and hold there, lift the chest a little higher, tuck the pelvis a little more, eight, go, eight,
00:49:07seven,
00:49:08six, now if you're getting tired, you might just want to drop your shoulders down and roll through the lower
00:49:15part of the body, and hold, place the right foot on the floor, extend that left leg up,
00:49:23good, point the toe, let's do that, good, now not pressing on the left foot, pull it in,
00:49:28and down, and again, curl up from the hips, that's it,
00:49:40good, now we're going to stay there this time, place the foot across the knee,
00:49:44take the hand onto the thigh, tuck the pelvis, both shoulders lift, here we go,
00:49:48make sure you're not pulling with your hand, keep the elbow back, hold,
00:50:01I'm sweating, stay there now, hold, here we go, a little press for eight,
00:50:06that's looking good, and hold, tuck the pelvis a little more, another set of eight, seven,
00:50:18are you breathing, yeah, I'm breathing, yeah, I'm breathing, I'm sweating,
00:50:21in that order, and hold, back to the centre, both hands behind the head, we've got that nasty one,
00:50:28there's the shoulders, now the legs, both, and, and again, here we go, the shoulders up,
00:50:43shoulders, just make sure you're not pulling on your neck, now that you're getting a little tighter,
00:50:48that's the tendency here, there's the shoulders, now the hips, both, and hold, hold there,
00:50:55now cross your ankles, hips and shoulders, crunches, oh, they're the toughest, but they work,
00:51:00when you're starting to get really tired, you might just want to keep the shoulders down,
00:51:04and pull, just through the lower part of the body, good, now hold there, pull the navel in a little
00:51:13here, lift the shoulders a little more, here we go, now, eight, seven, control the movement,
00:51:21keep the heels tucked in nice and closed, high spring, here, and slowly let that go, good stretch out,
00:51:34oh, that's it, good, now roll over onto your stomach, that's it, good, and now just slide
00:51:42your elbows in underneath your shoulders, and now open the chest like a sphinx, pull the shoulders back,
00:51:50that's, keep the back of the neck long, and release, good, slide the hands forward,
00:51:56just squeeze your butt, and tuck the pelvis under slightly, and lift the left hand and the right
00:52:00leg, four counts up, four, and down, two, three, now the other side, lift up, and away, at the same
00:52:10time, yeah, now we're going to do that in counts of two, here we go, now lift up, and down, two, and up,
00:52:19and down, good, now keep tension on the butt, this is a great back strengthener, lift as high
00:52:27as you comfortably can, but don't arch your back, that's it, make sure you, the back of your neck remains
00:52:35long, oh, we're almost there, that's good, Trish,
00:52:58almost there, are you breathing, yes, you still need to breathe on this one, oh,
00:53:03last one, each side, here we go, lift,
00:53:12there you go, ah, good enough, coming back, bring the hands in, and press back into a cat stretch,
00:53:21lift the center of the back up,
00:53:25lift the head to dangle, and release, now sit all the way back,
00:53:30lift, good, now take hold of the heels with the hands, leaving the head down,
00:53:38you're just going to press the hips up, bring that stretch right through the back,
00:53:43and shoulders, and then release that,
00:53:48get ready for the most unique program for legs and buns, this program is designed to shape and sculpt
00:54:06beautiful lean muscles throughout your lower body by using the entire upright body for resistance,
00:54:12this is probably the toughest of the three programs on this tape, so I want you to do only as many
00:54:17repetitions as you can comfortably do, work up to this program slowly,
00:54:21most lower body classes that I've been to, you get on all fours, you don't, you don't stand on the
00:54:29muscle group the whole time, and Kelly, I mean, she's, this class is unbelievable, because she just
00:54:34goes from one group to the other, and she keeps fatiguing it, so that you really work it, and then
00:54:39you move on, and you work it, and you move on, and by the time you're finished, you've worked every
00:54:43part of your lower body, okay, here we go, so the toes are turned out about 15 degrees,
00:54:51knees are soft, take a big deep breath in, exhale, drop the shoulders, again, breathe in,
00:54:58good, now reach across two times, other side, here we go, that's it, good, now to the front four times,
00:55:08open out the back, open up the chest, just let the head be really soft there, good, now across,
00:55:16one each way, and two to the front, that's it, let's do that again, reach across, and across, two to the
00:55:26front, looking good, here we go, again, reach across, slight change here, reach the hands in front, join
00:55:35them, breath up, open out to the side, let's do that again, reach across, across, join them,
00:55:43this time hold them up, hold them, good, now contract, under, and up, tuck the tailbone,
00:55:52and keep it tucked, but open the chest there, breathe in, one more, good, now hold there,
00:56:00blood side to side, here we go, side to side, opening up the ribs, keep the shoulders away from the ears,
00:56:05four, three, two, hold the legs, reaching, that's it, good,
00:56:14keep your abdominals in, now drop the opposite hand, drop the opposite hand, that's it, really stretch
00:56:20up out of the ribs, let's add some legs, a little reach,
00:56:26stretch, four, three, hold the hand, join the hand, roll down, and up, placing your hands in the middle of the thighs,
00:56:36and up, and down, and hold, good, now we're going to start some lower back stretches, pull the
00:56:45navel in against the spine, and crack, contract under, and release, so each time you contract,
00:56:52you feel a stretch through the lower back, contract, and release, that's it, contract,
00:57:00good, let's take that up to the side now, contract, and release, good, so it's a slightly different
00:57:07movement, you'll feel a stretch, a little bit more to the side of the spine, good, and again,
00:57:18that's it, contract, under, under, release, under, now let's just take the hand away from the leg,
00:57:32contract, pull away, and release, under, and release, under, release, good, let's just take that a little
00:57:48faster now, four more, that's four, three, two, good, now circle the shoulder, four, three, two,
00:58:00hold it there, turning the toes out to the side, keeping the body in a nice straight line, squeeze
00:58:08your butt, now we're going to do a set of plies here, bend, now push into the heels to come up,
00:58:17that's it, and again, bend, two, three, four, and up, that's it, good, now as you bend, you want to make
00:58:27sure that the knee lines up with the toes, push into the heels to come up, that will activate your
00:58:33inner thighs, now bend, two, three, four, and up, make sure you don't quite lock the knees, let's just take
00:58:41that in counts of down, two, and up, two, down, two, up, and again, down, two, and again, down, two,
00:58:55let's just take that in single counts now, down, and push, good, now check your alignment, squeeze
00:59:00your butt, push the heels into the floor, each time, so that you feel your inner thighs working, feel
00:59:07that, good, and my butt, good, soft knees as you come up, make sure you don't drop the hips below
00:59:15the level of the knees at any time during this work, good, now let's hold it here, now press the knees
00:59:29back, little rotation happening here in the hips, so you're working all the muscles that rotate the
00:59:35thighs back, think of it not so much as a release forward, but as a press back, good, now hold them
00:59:42backwards up, two, and bend, now press back four times, here we go, four, and three, and two, now push into
00:59:49the heels to come up, and bend, now press back, abdominals remain in, and again, pressing up,
00:59:59and bend, here we go, pressing back, now keep pressing back, you've got eight more, here
01:00:05we go, eight, why not to release it too far forward, and hold it back, slowly up, and bend again, slowly up,
01:00:15that's it, hold it there, squeeze the thighs back, opening up the hips, now lift the heel and press,
01:00:24good, lift that heel, right up, keep the knees back in line, just like you were doing before,
01:00:30abdominals are in, chest is lifted and buoyant, for four, three, now a fork out lifting, lift it up, other
01:00:39heel lift, squeeze up, press and bend, good, now you want to pull the quadricep muscle right up, you want to pull the quads up, pull them up, and again, up, up,
01:00:52good, now hold slowly, bend, and up, now turn, bend, slide that foot in slightly, now we've got a lunge here, bending, that's it, now you can take this one at any level you like,
01:01:05what I'm demonstrating here is the easiest one, like this, it's just slightly harder, so you can take it like this too if you like, now this is the most advanced version, lifting up, and you step right back behind yourself, you want to make sure, that this knee doesn't jut forward, but the foot at any time, four more,
01:01:28now hold here, hold, little press, sitting into that, that's it, and four, three, two, and hold slowly, down, and up, again, now bend, now push into the heels, come up, push this heel into the floor,
01:01:52that's it, good, now bend, good, now bend, good, push the floor away with your heel, push it away,
01:02:01last one, good, now come back to face the front, and plie, and up again, plie, lift the heel, other side, now pulse, that's it,
01:02:19good, lift that heel right up, rotate the thighs open, looking good, four, three, we've got that fork out, lift, here we go, lift, up, up, now, hmm, that's it, push the heels into the floor on that third count,
01:02:42one more, good, now slowly, bend, and lift, now turn, bend, slide the foot in slightly, we've got those lunges again, here we go, and down, up, now again, you can take this at any level you want,
01:03:00good, good, now you can shift the foot if you wish, next level here, good, now most advanced level, lift the knee, bend, keep the back straight, abdominals are in,
01:03:16good, good, four more, one, now hold down, little press, bend into that, good, now slowly, bend, two, and up, now you want to check this alignment here,
01:03:39this knee doesn't jut forward of the foot, stay slightly behind if anything, now you push the heel into the floor,
01:03:46four more, push the floor away with your heel, push it away, that's it,
01:04:01yeah, you look great, now turn, plie, slow plie, slow plie, push the heels in, now we've got a little pulse for fall, lift that heel,
01:04:14good, good, now to the other side, keep the knees back, abdominals in, lift the ribs, now in twos, here we go, down, two,
01:04:22and two, looking good, and again, two, almost there, down, two, good, now we've got that four count raise, let's go, up, lift,
01:04:37now the other side, we're going to alternate here, up, good, now again, other side, switching, side to side,
01:04:45these little horrible presses mean gorgeous legs, up, up, four count pulse, here we go, four, three, two, and switch, looking good,
01:04:56now in twos, down, two, and down, now really push, keep the knees open, one more step, down, two, down, two, and hold, hold, good,
01:05:12now walk the toes in, walk the heels in, now rolling up through the spine, stretching out your lower back,
01:05:18bring the hands in front, squeeze the butt, now we're going to sit down for eight counts, here we go,
01:05:26one, two, three, four, five, six, seven, eight, and up, now keep that rhythm, you want to bring the hips back behind the heels,
01:05:35keep your weight in the heels, and keep the chest up as high as you can, let's take that a little bit faster,
01:05:40down for four, one, two, three, four, and bring the hands down, squeeze your butt, two, three, four, and up,
01:05:48now squeeze your butt, keep the chest lifted, keep your abdominals in, think of them like an elastic girdle,
01:05:54locking in around the spine, that's it, think of dunking your tail feathers in a bucket of water behind you,
01:06:03that's it, two, three, now we've got a tricky change here, down, hold it here, now one, two, three, now come up,
01:06:12now we'll take it, like walking down three stairs, and up, looking good,
01:06:19looking good, and again, good,
01:06:28oh, can we express pain, no, no pain expressed here at all,
01:06:35like walking downstairs, one more time,
01:06:37now we're going to reverse it, down for one,
01:06:42up, two, now this is a little harder, down,
01:06:46two,
01:06:47and again,
01:06:48this is the last one, and hold it here, getting ready for singles,
01:06:52now, down,
01:06:55feels intense, I know, keep going,
01:06:58don't fight, you'll lock your knees as you come,
01:07:04getting ready for a calf raise, calf raise,
01:07:07now reach your hands up, here we go, hands to the thigh,
01:07:14reach, down, reach, sit back, reach, down, and hold, hold,
01:07:23walk your toes in, and rolling up to the spine,
01:07:27bring the feet a little closer, into a squat position,
01:07:31now here we go, eight counts now,
01:07:33two, three, four, five, six, seven, and up,
01:07:37now this is a little harder, now in counts of four, here we go,
01:07:41down, two, three, four, and up,
01:07:43good, now again, you want to keep the chest up,
01:07:46you want to make sure that the hips don't drop below the level of the knees,
01:07:50and up, two, three, down, two, three, four,
01:07:54down, two, three, four,
01:07:58up, two, now we've got that three counts down,
01:08:01three counts, one, two, three, and up,
01:08:06down, two, three, and again,
01:08:09now chest up, abs in,
01:08:11looking good,
01:08:13good, now reverse it,
01:08:16down, one,
01:08:18up, two, walking up the stairs,
01:08:21down, up,
01:08:23two, three, now hold,
01:08:25little pulse, centre, hands on the thighs,
01:08:27now lift the heel,
01:08:29for four, three,
01:08:31two, back to the centre,
01:08:33four, three,
01:08:34two, and other side,
01:08:36here we go, one,
01:08:37two, situate back behind you,
01:08:40and now in twos,
01:08:42and twos, just like the plies,
01:08:44but your weight's back behind you more,
01:08:46that's it, good,
01:08:48and down,
01:08:49one more time,
01:08:52to this side,
01:08:53then we're going to go to singles,
01:08:55here we go,
01:08:55single squat,
01:09:03down,
01:09:04down, and out,
01:09:05good,
01:09:06squeeze your butt,
01:09:07right,
01:09:09that's it, abs are in,
01:09:14chest is up,
01:09:15good,
01:09:16good, now let's see that calf rise,
01:09:19yeah,
01:09:21yeah,
01:09:22cup rise,
01:09:25with a reach,
01:09:26hands to the side,
01:09:28reach,
01:09:29yep, we're almost done with these,
01:09:30don't stop now,
01:09:31if you're getting tired,
01:09:33you can take the hands out,
01:09:35or hold on to a chair,
01:09:41hold,
01:09:42yeah,
01:09:43yeah,
01:09:44three,
01:09:45one more here,
01:09:46four,
01:09:46and three,
01:09:47and two,
01:09:48now roll up,
01:09:49circle the shoulders back,
01:09:55good,
01:09:56well done,
01:09:57just,
01:09:59transfer the weight,
01:10:00having a little rest here,
01:10:01and four,
01:10:02three,
01:10:03two,
01:10:03now leave your weight on this leg here,
01:10:06bring in the weight,
01:10:08onto one leg,
01:10:09abdominals are in,
01:10:10think of the hip bones like headlights,
01:10:12keep them square,
01:10:13and we're going to lift,
01:10:15now let's go to the other side,
01:10:16now for two,
01:10:17good,
01:10:19now lift the leg directly out to the side,
01:10:22you want to keep the body upright,
01:10:23and the abdominals held in,
01:10:25so you don't release the pelvis,
01:10:27out to the side like that,
01:10:29as you lift,
01:10:30but you keep the hips really square,
01:10:33good,
01:10:34now add a little bend,
01:10:35through the supporting leg,
01:10:38so you're getting a single legged squat,
01:10:40now lift it up,
01:10:41now lift it up,
01:10:43now we're going to add,
01:10:45a little more intense,
01:10:47you're going to bring a squat,
01:10:48through the center,
01:10:50so,
01:10:50so go as deep,
01:10:52or as shallow as you want,
01:10:54but you never want to take the hips,
01:10:55below the level of the knees,
01:10:57so you sit,
01:10:59and lift,
01:10:59and again,
01:11:00you don't release the pelvis back,
01:11:02now singles,
01:11:06here we go,
01:11:06now up,
01:11:07that's it,
01:11:10now press,
01:11:11and press,
01:11:13good,
01:11:14lift it to the side,
01:11:15meet that resistance,
01:11:16keep the chest up,
01:11:17abs are in,
01:11:19here we go,
01:11:20sit the weight behind you,
01:11:22just like that squat,
01:11:26good,
01:11:26now,
01:11:28tap the toe,
01:11:29tap the toe,
01:11:30good,
01:11:31getting ready to lift to the side,
01:11:34here we go,
01:11:35lift it up,
01:11:37breath into that,
01:11:40now add a punch,
01:11:41I say yeah,
01:11:44that's it,
01:11:45push it,
01:11:47good,
01:11:48tap the toe,
01:11:51three,
01:11:52now punch,
01:11:52here we go,
01:11:53punch,
01:11:54three,
01:11:56tap the toe,
01:11:57this is the move,
01:11:58that gives you that sexy little cut,
01:12:00in the side of those buns,
01:12:02tap the toe,
01:12:05good,
01:12:07now bring that to a step touch,
01:12:09step touch,
01:12:10that's it,
01:12:10getting a little breather here,
01:12:12good,
01:12:14shake out the hands,
01:12:16shake out the legs,
01:12:17now step them together,
01:12:18here we go,
01:12:19now two lunges forward,
01:12:21good,
01:12:22other side,
01:12:24now we're going to go to singles here,
01:12:27singles,
01:12:28that's it,
01:12:29now if you're a beginner,
01:12:32you might not want to step too far forward,
01:12:34just make sure the whole time that this knee doesn't go forward of the heel,
01:12:38if you're more advanced,
01:12:40you're going to take a bigger step,
01:12:42now push back from that,
01:12:43push back,
01:12:44that's it,
01:12:48big push back,
01:12:49add the arms,
01:12:51yeah,
01:12:53pull them down,
01:12:55good,
01:12:56now squat abduction,
01:12:58here we go,
01:12:58squat,
01:12:59and lift,
01:13:00that's it,
01:13:02push up,
01:13:04that's it,
01:13:05squeeze your butt,
01:13:06good,
01:13:08now toe touch,
01:13:10toe touch,
01:13:11good,
01:13:12now lift the leg to the side,
01:13:14yeah,
01:13:15now punch,
01:13:17keep it going here,
01:13:21now hang in there,
01:13:24punch it up,
01:13:25in four,
01:13:26three,
01:13:27tap the toe,
01:13:28two,
01:13:31and punch,
01:13:33three,
01:13:35reach up the toe,
01:13:37step touch,
01:13:41get ready for a single lunge forward,
01:13:43let's go,
01:13:44and lunge,
01:13:46good,
01:13:47good work,
01:13:49now remember,
01:13:50control the movement,
01:13:52concentrate on pushing back,
01:13:55that's it,
01:13:56abs are in tight,
01:13:57good,
01:13:58now add some arms,
01:13:59here we go,
01:14:00pull,
01:14:01and back,
01:14:02push back,
01:14:03push back,
01:14:04push back,
01:14:05that's it,
01:14:07good,
01:14:08and three,
01:14:10and two,
01:14:13good,
01:14:14hold,
01:14:14little press here,
01:14:17hold,
01:14:19rolling up,
01:14:21step touch,
01:14:22step touch,
01:14:23here we go,
01:14:24enjoy this break,
01:14:24because there's a lot more coming,
01:14:25because there's a lot more coming,
01:14:25you're over the hump,
01:14:29this combination is kind of like,
01:14:31putting together everything,
01:14:33we learnt in the class,
01:14:35into kind of a dance,
01:14:36dancey kind of routine,
01:14:38so you can have a bit of fun with this,
01:14:40not too much fun,
01:14:42but remember your form,
01:14:45you're still going to remember your form,
01:14:47let's go,
01:14:47now a squat,
01:14:48two step touches,
01:14:51now a plie,
01:14:52and another plie,
01:14:54let's do that again,
01:14:56squat,
01:14:57step touch,
01:14:59plie,
01:14:59now we're going to add some arms,
01:15:03well we were doing these arms already,
01:15:05but let's add some shoulders,
01:15:06and some muscles,
01:15:08let me see them,
01:15:10again,
01:15:11squat,
01:15:12up,
01:15:12shake it,
01:15:14well make sure the toes are turned on that plie,
01:15:19up,
01:15:21tip touch,
01:15:22step touch,
01:15:23plie,
01:15:25good,
01:15:26here we go,
01:15:26squat,
01:15:28up,
01:15:30good,
01:15:30that toes turn out,
01:15:32now on the squat,
01:15:33remember the feet are parallel,
01:15:36shake it,
01:15:37shake it,
01:15:37shake it,
01:15:38shake it,
01:15:38plie,
01:15:40plie,
01:15:41yeah,
01:15:43up,
01:15:44shake it,
01:15:46one more time,
01:15:49here we go,
01:15:50down,
01:15:51up,
01:15:52step touch,
01:15:53touch,
01:15:54good,
01:15:56now step touch,
01:15:57step touch,
01:15:58good,
01:16:00good,
01:16:03easing off,
01:16:04take a big deep breath in,
01:16:07exhale,
01:16:08we're going to cool it down a little,
01:16:10and exhale,
01:16:11shake it out,
01:16:12shake it out,
01:16:13I'm going to go down to the mat,
01:16:14for some inner thigh isolation,
01:16:16it's your favourite bit,
01:16:17I hate it,
01:16:18okay,
01:16:19let's go,
01:16:20coming down to our mats now,
01:16:22we're going to lie on our sides,
01:16:25the knees slightly bent,
01:16:31in front of the body,
01:16:32lay all the way down,
01:16:33with the hips stacked,
01:16:34and the shoulders stacked,
01:16:36just take the top leg off,
01:16:38resting it in front of the bottom leg,
01:16:41lift the other leg up,
01:16:42here we go,
01:16:43lifting up,
01:16:44and down,
01:16:45now you want to make sure here,
01:16:48that the hips,
01:16:49are going to remain stacked,
01:16:51the whole time,
01:16:52you don't want your shoulders,
01:16:53you don't want your shoulders,
01:16:53to drop back either,
01:16:54like this,
01:16:55because what happens here,
01:16:57is you tend to roll back,
01:16:59so you don't want to roll forward either,
01:17:01so just think of your alignment,
01:17:03the whole time,
01:17:04and stack yourself,
01:17:05hold your abdominals in,
01:17:06to support that whole position,
01:17:08for a more relaxed position,
01:17:12extend your arm down to the floor,
01:17:13and rest your head on it,
01:17:14let's hold it up,
01:17:17hold it up a little press,
01:17:22five, six, seven,
01:17:25and again,
01:17:26three,
01:17:28press it right up into the other thigh,
01:17:30yes,
01:17:31the pain of it all,
01:17:33and hold,
01:17:36good,
01:17:37now bend,
01:17:39and extend,
01:17:41throw it down,
01:17:43good,
01:17:43let's take that a little faster now,
01:17:45lift up,
01:17:46bend,
01:17:47extend,
01:17:48and down again,
01:17:49up,
01:17:50bend,
01:17:51extend,
01:17:52up,
01:17:54bend,
01:17:55extend,
01:17:55and down again,
01:17:57lift it up,
01:17:59uh-huh,
01:18:00really squeeze,
01:18:02now extend it,
01:18:02lift it a little higher,
01:18:03as you do that,
01:18:04really lengthen the muscle,
01:18:09good,
01:18:11this time we're going to leave it bent,
01:18:13leave it bent,
01:18:14good,
01:18:15now bring it up and forward,
01:18:17down and back,
01:18:18forward,
01:18:19so it's like you're going to press,
01:18:21the knee into the back of the other knee,
01:18:24really squeeze,
01:18:28make sure your abdominals are held in,
01:18:30now hold it up there,
01:18:34little tiny press,
01:18:35one,
01:18:36two,
01:18:37six,
01:18:41seven,
01:18:42and again,
01:18:43this exercise gets rid of that jiggling little flesh on the inside of your thigh,
01:18:47five,
01:18:48six,
01:18:49seven,
01:18:49and hold,
01:18:51extend the leg,
01:18:53bring it back in line with the body,
01:18:55lift it a little higher,
01:18:56here we go,
01:18:58six,
01:19:04seven,
01:19:05and again,
01:19:06three,
01:19:09four,
01:19:10and five,
01:19:11six,
01:19:12seven,
01:19:12hold,
01:19:14and let it go,
01:19:15good,
01:19:16let's go to the other side,
01:19:18good,
01:19:21now,
01:19:22remember that set up,
01:19:23the hips are stacked,
01:19:24the shoulders are stacked,
01:19:27the abdominals are in,
01:19:28just drop that front top foot in front of the other leg,
01:19:31and extend the other leg down from there,
01:19:34good,
01:19:35now,
01:19:35here we go,
01:19:36lifting up,
01:19:38and down,
01:19:39that's it,
01:19:40now,
01:19:40as you do this,
01:19:42you want to make sure,
01:19:44just check your line,
01:19:45the abdominals are in,
01:19:47that's lovely,
01:19:48good,
01:19:50that's what I like about being a teacher,
01:19:59you don't have to do it all yourself,
01:20:00yeah,
01:20:00good after it gets a little bit tiring,
01:20:03yeah,
01:20:03that's right,
01:20:04painful,
01:20:04and hold,
01:20:10little tiny press,
01:20:12seven,
01:20:18and again,
01:20:20two,
01:20:21three,
01:20:22four,
01:20:23five,
01:20:24six,
01:20:25seven,
01:20:26and hold,
01:20:27lift,
01:20:28and bend,
01:20:30extend,
01:20:32and down,
01:20:33let's take that a little faster now,
01:20:35up,
01:20:36bend,
01:20:37extend,
01:20:37and down again,
01:20:38now really lift,
01:20:39good,
01:20:42now,
01:20:43let's see,
01:20:43on that extension,
01:20:44lift it up,
01:20:45and down,
01:20:46that's the one,
01:20:48now check your alignment,
01:20:49abs are in,
01:20:52that's it,
01:20:58this time,
01:21:01we're going to hold it bent,
01:21:02keep it bent,
01:21:04here we go,
01:21:04now lift it up,
01:21:07and up,
01:21:08bring it right up into the back of the other five,
01:21:13thighs to die for,
01:21:14yes,
01:21:14you can have them,
01:21:15abs are in,
01:21:27hips stack,
01:21:31just have a little check there,
01:21:32shoulders are stack,
01:21:34leave it up there,
01:21:35little tiny press,
01:21:36here we go,
01:21:36lifting up,
01:21:37press it directly up,
01:21:38directly up,
01:21:40keep it forward,
01:21:41press directly up,
01:21:42be really squeezing,
01:21:43right into the very front part of your inner thigh,
01:21:45now hold it there,
01:21:52extend it,
01:21:54bring it back in line with the body,
01:21:55lift it a little higher,
01:21:57now here we go,
01:21:5810,
01:22:0510,
01:22:06ow,
01:22:06ow,
01:22:07and
01:22:07two,
01:22:09three,
01:22:10and hold,
01:22:12and down,
01:22:14good job,
01:22:15stretch the legs out,
01:22:17stretch the arms out,
01:22:18and roll onto your back,
01:22:19That's it.
01:22:21Just take the right leg, right knee and pull it into the chest.
01:22:27Stretch up the back of the thigh and the lower back.
01:22:30Now drop that across the chest and towards the floor.
01:22:34That's it. Good.
01:22:36Now reach the hand out and up and sweep it around.
01:22:41Big circle. Extend that arm out.
01:22:45Look at that hand.
01:22:48Good. Okay.
01:22:50Now just roll onto your back, allowing the right foot to cross over the left knee.
01:22:56Take hold of the thigh and pull the knee into the chest.
01:23:02Good. Now a little circle to the right.
01:23:05Four, three, two.
01:23:08And now back the other way.
01:23:12Very gently. Good.
01:23:14Now pull the knee into the chest and hold.
01:23:16Two, three. Good.
01:23:18Release that.
01:23:20Placing the foot on the floor, keeping the knee bent.
01:23:22Keeping hold of the hamstring with the left hand.
01:23:24Take the right hand onto the calf and slowly extend that up.
01:23:28That's it. Now flex.
01:23:30Four, three, two.
01:23:34And point.
01:23:36Keeping the hips down.
01:23:38Keep them flat.
01:23:40Good. Now flex again.
01:23:42Now keep that flex.
01:23:44Keep that flex.
01:23:46Now extend and pushing up through the heel.
01:23:48Just straighten the leg a little more.
01:23:50What's up baby?
01:23:52Good. Now bend the knee, pulling the knee into the chest.
01:23:56Hug it in.
01:23:58Extend the right leg down.
01:24:00Good. Now open that thigh up to the side.
01:24:03Stretch the inner thigh a little.
01:24:07That's it. Good.
01:24:08Now drop that across the chest.
01:24:12Towards the floor.
01:24:14And take the hand and open it out.
01:24:16Two, three.
01:24:18Now reach away.
01:24:20Feeling that stretch through the lower back, upper back.
01:24:24Now just roll onto your back.
01:24:27Allowing that left foot to cross over the right knee.
01:24:31Reaching in between the thighs.
01:24:33Pull the knee into the chest.
01:24:35A little circle.
01:24:38Just massaging the lower spine.
01:24:40Now back the other way.
01:24:42It's a really tiny movement there.
01:24:44Good. Now pull the knee into the chest.
01:24:47A little deeper stretch for the hip.
01:24:50And release.
01:24:52Place the left foot on the floor.
01:24:55Take hold of the calf.
01:24:57And extend that out.
01:25:00Keeping the hips down.
01:25:02That's it. Now.
01:25:04Flex.
01:25:05Two.
01:25:06Three.
01:25:07Four.
01:25:08And point.
01:25:10Keep the hips flat on the floor.
01:25:13Good. Now.
01:25:14And flex.
01:25:15Leave it flexed.
01:25:17Leave it flexed.
01:25:18Just extend a little further.
01:25:20A little deeper into that hand.
01:25:22Good.
01:25:24Now bend the knee.
01:25:26Pulling it right into the chest.
01:25:28Good.
01:25:29Extend the left leg all the way down.
01:25:32Now drop the knee out to the side.
01:25:35Drop it out to the side.
01:25:36Stretching the inner thigh.
01:25:38Good.
01:25:39Now bring that knee back into the chest.
01:25:41Now leaving that leg where it is.
01:25:42Take hold of the top of your foot with the right hand.
01:25:44Good.
01:25:45Now extend your left hand up.
01:25:46We're going to do a quad stretch here.
01:25:47Lift the left hand up above the head.
01:25:48And just roll onto your left side.
01:25:49That's it.
01:25:50Good.
01:25:51Now bring the knee down in line with the other knee.
01:25:53Keeping that knees close.
01:25:54Just tuck the pelvis.
01:25:55And hold that stretch.
01:26:00Good.
01:26:01Now bring the knee back to the chest.
01:26:02Roll back onto your back.
01:26:03Pull both knees into the chest.
01:26:04And hug them in.
01:26:05Good.
01:26:06Release the right leg all the way down to the chest.
01:26:08Release the right leg all the way down to the shoulder.
01:26:11We're going to do a quad stretch here.
01:26:12Good. Now bring the knee back to the chest. Roll back onto your back. Pull both knees into the chest and hug them in. Good. Release the right leg all the way down now. Take hold of the left leg with the left foot with the left hand. Good. Now extend the right hand above the head. Good. Now roll onto your right hand side.
01:26:37Good. And now take that foot behind the buttock and tuck the pelvis right under so you feel a stretch all the way up the front of the thigh. And just exhale as you stretch that. Good. Now pull the knee back into the chest. Rolling back onto the back. Both knees into the chest. Hug them in. One last time. And now a little roll on the lower back. Do the california sitting. And...
01:27:07Take a deep breath in. Congratulations. Well done. I'm really proud of you. Great work.
01:27:16We are here in this world. Where do we go? Where can we turn when we need some love? It seems that love just can't be found. Where? Where do we stand?
01:27:39Love supply. Don't need love just can't be found. We got enough stars to light the sky and light.
01:27:48Enough sun to make a whole world bright. We got more than enough. But there's one thing that's just not enough.
01:27:59Not enough love and understanding. Not enough love and understanding. Why? Oh, why?
01:28:14Got enough color without outside the ground. We just need it for you.
01:28:21Yeah, I think that's just a few of our ideas of art that we don't know.
01:28:25Good. Anyway, how are you doing this today?
01:28:27Great work. Thanks, I guess you may be fantastic.
01:28:32Great work. This is part of our tasted that we'll never do
01:28:36Especially in this moment on TV.
01:28:39Thanks, I hear you come and stay here.
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