1 00:00:00,403 --> 00:00:03,826 Okay we're going to start our workout by marching in place. 2 00:00:08,652 --> 00:00:10,109 Now let's add some arms. 3 00:00:10,192 --> 00:00:14,701 Take a good deep breath up. Exhale down. 4 00:00:14,701 --> 00:00:18,905 Again inhale up. Exhale down. 5 00:00:20,955 --> 00:00:24,853 Good, if you're more comfortable kick off those shoes. 6 00:00:27,363 --> 00:00:30,334 All right our first exercise is gonna be the shoulder press. 7 00:00:30,334 --> 00:00:35,700 Get those hands up to the shoulders and push them up to the ceiling. 8 00:00:43,953 --> 00:00:45,345 Good. March it out. 9 00:00:45,345 --> 00:00:48,462 Next we're going to do the tricep extension. 10 00:00:48,462 --> 00:00:52,260 Triceps - that's the back of the arm. 11 00:00:52,260 --> 00:00:54,593 What I need you do is bend at the hips. 12 00:00:54,593 --> 00:00:59,175 Bring your arms up to your sides parallel 13 00:00:59,175 --> 00:01:01,591 to the ground and extend the hand back. 14 00:01:02,641 --> 00:01:04,690 Bring your hand right about to your hip. 15 00:01:04,690 --> 00:01:09,771 Back to the hip. Back to the hip. Yeah, good. 16 00:01:22,511 --> 00:01:24,334 Good. March it out. 17 00:01:32,844 --> 00:01:36,906 Now next we're going to do modified jumping jacks. 18 00:01:38,426 --> 00:01:45,776 So start by going to the side together, side together, side together, add arms. 19 00:01:47,496 --> 00:01:51,785 Side together, side together. Good. 20 00:02:00,869 --> 00:02:03,091 Now if you want you can pick up this pace 21 00:02:03,091 --> 00:02:06,352 and move a little faster than the video. 22 00:02:09,232 --> 00:02:12,650 Good let's go back to march in place. 23 00:02:16,230 --> 00:02:19,946 Our next exercise is called the Hulk working your upper back. 24 00:02:19,946 --> 00:02:24,161 Again, we're going to bend at the hips not at the waist. 25 00:02:24,161 --> 00:02:28,428 Keep that back straight let your arms fall right before you, bend 26 00:02:28,428 --> 00:02:33,177 at the elbow and then squeeze. Squeeze together. 27 00:02:33,177 --> 00:02:38,358 Squeeze. We should be feeling missing your upper back. Squeeze. 28 00:02:43,768 --> 00:02:47,454 And if your lower back is starting to feel a little tired 29 00:02:47,454 --> 00:02:51,169 stand up for a second and then get right back to it. 30 00:03:02,989 --> 00:03:05,355 All right. March it out. 31 00:03:09,075 --> 00:03:11,615 All right, let's march it out. 32 00:03:15,645 --> 00:03:19,261 Now we're going to move into a sidestep. Step to the side. 33 00:03:30,561 --> 00:03:33,275 Now we're going to move into what we call the hallelujah. 34 00:03:33,275 --> 00:03:41,987 So step back and add the arms. 35 00:03:57,708 --> 00:04:00,233 All right back to side step. 36 00:04:04,193 --> 00:04:08,278 Now keep those feet about shoulder-width apart and add two knees. 37 00:04:08,278 --> 00:04:13,309 Bring those knees up. Now only go up to a height that's comfortable for you. 38 00:04:13,309 --> 00:04:16,428 If you’re trying to force your knee to a height 39 00:04:16,428 --> 00:04:19,574 that your body isn't prepared for, it will result in injury. 40 00:04:22,394 --> 00:04:24,156 All right and back to side step. 41 00:04:30,676 --> 00:04:33,530 Now we're going to move on to hamstring curls. 42 00:04:33,540 --> 00:04:35,900 Let's just kick that heel back. 43 00:04:51,060 --> 00:04:52,569 And back to side step. 44 00:04:54,879 --> 00:04:56,911 Now we're going to kind of tap it out to the side. 45 00:04:58,711 --> 00:05:03,165 Now add a punch. Punch it out in front of your body. 46 00:05:03,165 --> 00:05:05,545 Make sure you don't lock your elbow. 47 00:05:05,545 --> 00:05:09,308 Leave a slight bend at the end of your punch to avoid injuring the elbow. 48 00:05:18,878 --> 00:05:20,587 Good. Back to side step. 49 00:05:22,087 --> 00:05:26,001 All right good job everybody! Keep those feet shoulder-width apart. 50 00:05:26,001 --> 00:05:32,237 Take a good deep breath. Inhale up, exhale down. 51 00:05:32,237 --> 00:05:36,795 One more time: inhale up, exhale down. 52 00:05:38,175 --> 00:05:42,196 And that's our ten-minute aerobic break. Good job everybody.