Hi everybody! Welcome to the aerobic portion of today’s workout. I’m Gillian and I’m
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
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
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
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.
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
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
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
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 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
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,
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
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,
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
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
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
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
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
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,
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
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.
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.
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
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,
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
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.
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,
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
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
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
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,
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,
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
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
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.
do your stretches so you’re properly cooled down. Thanks for joining us today.