WEBVTT

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Okay we're going to start our
workout by marching in place.

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Now let's add some arms.

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Take a good deep breath up.
Exhale down.

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Again inhale up.
Exhale down.

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Good, if you're more comfortable
kick off those shoes.

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All right our first exercise is
gonna be the shoulder press.

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Get those hands up to the shoulders
and push them up to the ceiling.

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Good. March it out.

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Next we're going to do
the tricep extension.

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Triceps - that's the 
back of the arm.

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What I need you do is
bend at the hips.

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Bring your arms up to
your sides parallel

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to the ground and
extend the hand back.

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Bring your hand right
about to your hip.

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Back to the hip. Back to the hip.
Yeah, good.

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Good. March it out.

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Now next we're going to do
modified jumping jacks.

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So start by going to the side together,
side together, side together, add arms.

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Side together, side together. Good.

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Now if you want you
can pick up this pace

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and move a little
faster than the video.

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Good let's go back to march in place.

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Our next exercise is called the Hulk
working your upper back.

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Again, we're going to bend
at the hips not at the waist.

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Keep that back straight let your arms
fall right before you, bend

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at the elbow and then squeeze.
Squeeze together.

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Squeeze. We should be feeling missing
your upper back. Squeeze.

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And if your lower back is
starting to feel a little tired

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stand up for a second and
then get right back to it.

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All right. March it out.

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All right, let's march it out.

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Now we're going to move
into a sidestep. Step to the side.

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Now we're going to move into
what we call the hallelujah.

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So step back and add the arms.

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All right back to side step.

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Now keep those feet about shoulder-width
apart and add two knees.

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Bring those knees up. Now only go up
to a height that's comfortable for you.

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If you’re trying to force
your knee to a height

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that your body isn't prepared for,
it will result in injury.

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All right and back to side step.

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Now we're going to move on
to hamstring curls.

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Let's just kick that heel back.

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And back to side step.

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Now we're going to kind of
tap it out to the side.

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Now add a punch. Punch it out
in front of your body.

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Make sure you don't lock your elbow.

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Leave a slight bend at the end of your
punch to avoid injuring the elbow.

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Good. Back to side step.

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All right good job everybody!
Keep those feet shoulder-width apart.

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Take a good deep breath.
Inhale up, exhale down.

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One more time:
inhale up, exhale down.

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And that's our ten-minute aerobic break.
Good job everybody.