Okay we're going to start our workout by marching in place.
Now let's add some arms.
Take a good deep breath up. Exhale down.
Again inhale up. Exhale down.
Good, if you're more comfortable kick off those shoes.
All right our first exercise is gonna be the shoulder press.
Get those hands up to the shoulders and push them up to the ceiling.
Good. March it out.
Next we're going to do the tricep extension.
Triceps - that's the back of the arm.
What I need you do is bend at the hips.
Bring your arms up to your sides parallel
to the ground and extend the hand back.
Bring your hand right about to your hip.
Back to the hip. Back to the hip. Yeah, good.
Good. March it out.
Now next we're going to do modified jumping jacks.
So start by going to the side together, side together, side together, add arms.
Side together, side together. Good.
Now if you want you can pick up this pace
and move a little faster than the video.
Good let's go back to march in place.
Our next exercise is called the Hulk working your upper back.
Again, we're going to bend at the hips not at the waist.
Keep that back straight let your arms fall right before you, bend
at the elbow and then squeeze. Squeeze together.
Squeeze. We should be feeling missing your upper back. Squeeze.
And if your lower back is starting to feel a little tired
stand up for a second and then get right back to it.
All right. March it out.
All right, let's march it out.
Now we're going to move into a sidestep. Step to the side.
Now we're going to move into what we call the hallelujah.
So step back and add the arms.
All right back to side step.
Now keep those feet about shoulder-width apart and add two knees.
Bring those knees up. Now only go up to a height that's comfortable for you.
If you’re trying to force your knee to a height
that your body isn't prepared for, it will result in injury.
All right and back to side step.
Now we're going to move on to hamstring curls.
Let's just kick that heel back.
And back to side step.
Now we're going to kind of tap it out to the side.
Now add a punch. Punch it out in front of your body.
Make sure you don't lock your elbow.
Leave a slight bend at the end of your punch to avoid injuring the elbow.
Good. Back to side step.
All right good job everybody! Keep those feet shoulder-width apart.
Take a good deep breath. Inhale up, exhale down.
One more time: inhale up, exhale down.
And that's our ten-minute aerobic break. Good job everybody.