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.