Hi everybody! Welcome to the aerobic portion of today’s workout. I’m Gillian and I’m
here with my friends at NCPAD. I’m going to be your instructor today. If you’d like
a difficult, a little bit more of a challenging workout you’re going to follow Carrie. If
you’re going to be seated in today’s workout you’re going to follow Melissa. If you’d
like to use a chair for support you can follow Jenny. Now you should all be warmed up already.
If you have not warmed up, you’ll want to stop the tape and make sure you get warmed
up before we start today’s workout. Alright, get ready. We’re going to march it out right
and left. March it out. March it, eight more. Eight, four. We’re going to step with the
knee raise. Step, knee. If you want to you can add those arms by pulling them down. Step,
knee. Three, two, now we’re going to step and curl. Curl that leg back. You can pull
those arms and pull them back. Or you can leave the arms here. Good, eight more. Eight,
four, back to step knee. Step, knee. Six, five, four, now we’re going to step and
double knee. Here we go. Step, knee and knee. Good! Double knees. Four more. Three, two,
step hamstring curl. Singles. Step and curl. You can pull those arms back or you can leave
them here. Step double curls. Step, curl and curl. Good! Four more. Four, three, two. Now
we’re going to step and tap the heel. Step, tap, step, tap. If you want to you can add
those arms, pushing them back. Eight more. Six, now we’re going to change it to a step
kick. Step, kick, step, kick. Good! If you want to use the arms you can add an opposite
punch. Good! Back to step heels. Step and tap. Start with step and double heels. Step,
tap and tap. Good! Four more, three, two, back to single step kicks. Step, kick. Now
we’re going to step and double kick, here we go. Step, kick and kick. Step kick, kick.
Good! Four more. Four, three, two, now we’re going to march it out. Right and left. March.
Great job. Here we go and we’re going to squat. Down and up. You can keep the arms
here or you can add them for more intensity. Eight more. Eight, seven, six, five, four,
three, two and now we’re going to march it out right and left. March. Aright, get
ready from the top. We’re going to do all the moves we’ve learned. So step and knee.
Good! You can pull those arms down or you can keep them here. Eight more and eight,
seven, six, five, four, step and curl the leg back. Pull those arms back or you can
leave them here. Eight more. Eight, seven, six, five, four, three, two, we’re going
to step and tap the heel. Tap that heel in front. Six, four, eight more of these. Keep
it going. Eight, six, four, three, now we’re going to step and kick. Here we go. Step,
kick. You can add that opposite punch or leave you’re arms here. Last eight. Eight, seven,
six, five, four, three, two. Great job, march it out. Bringing that heart rate down. Great
job everybody! Keep marching, cooling it down. Great job everybody. Now make sure that you
do your stretches so you’re properly cooled down. Thanks for joining us today.