not all exercises are suitable for everyone and this or any other exercise program may result in injury any user of this exercise program assumes the risk of injury resulting from performing the exercises and using the equipment suggested extreme care must be taken to select and use quality exercise equipment that is properly assembled and maintained to reduce the risk of injury in your case consult your doctor before selecting equipment and beginning this exercise program the instructions and advice presented are in no way intended as a substitute for medical counseling at the end of this program please stay tuned for a brief introduction to my library of health and fitness tapes [Music] [Music] hi welcome to my step aerobic workout this high-energy low-impact class is in two parts the first is 45 minutes of step aerobics led by three of my top instructors it combines great fat-burning as well as lower body muscle toning the second part is an abdominal routine you'll do that with me and it really works each program can be done separately or together as often as six times a week both programs have been designed for all fitness levels so as a beginner you can start without the bench and as your fitness level increases progress to a more advanced level by adding bench modules in addition you'll notice that during the class the right side of the room will be doing movements with lower intensity while the left side will do high-intensity moves for the advanced exerciser now before we begin the step aerobics class I want to review some important safety tips for using your bench choose a bench height based on your fitness level and familiarity with bench stepping we recommend beginners start without a bench and progress to the four inch platform when the movements become familiar then as your fitness level improves add two inch modules up to a bench height of 8 inches clear a wide area around the bench so you can move freely and safely and as you step onto the bench stand tall shoulders down and back always step on the bench in the middle area with your entire foot glanced down at the bench from time to time to be sure you know where it is and where your foot is stepping when you step back come down a comfortable distance from the bench but not too far back to avoid back strain always lean forward with your whole body from the ankles not the hips step on the bench lightly with a heel-toe heel-toe motion and off the bench with a toe heel toe heel motion be sure to place the whole foot down every time you step on and off the bench it sounds like a lot to remember I know but it'll become second nature real quick well it looks like we're already genie Laurel and Marc are going to lead you through the class hey Jake hey guys so grab a towel and some water and go for it and I'll see you later for the abdominal routine have a great time guys [Music] [Music] [Music] [Music] [Music] [Music] last at 8 here [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] – are these [Music] [Music] [Music] [Music] [Music] [Music] [Music] March of all right you're all gummed up let's start raising the intensity on the floor slowly do it now [Music] [Applause] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] all right how you doing keep going up and down put your hands on your hips start with a new step here right foot steps up tap left do it up in tap other side high up in town good take your time with this really learn it let's do four more go to nice three last one arms going up and down pull hook to the chest and go down strong push out there you go for me go for good and three now change the arms here pull up in cross go up cross down did the elbows up really stay strong through the shoulders you go down two more one set of this side and last set here don't become breathless now the body's moving to a diagonal here get used to this you're gonna see a lot [Music] from behind [Music] push out good push out now I want you to notice GD side of the room here she's got arms a little smaller a little lower little less intense Laurel side really bad upper arms you do what you need – here we go arms up punch out go push move in the direction of your knee [Music] [Music] [Music] that's one arms up and down little more attacks see what you need to do okay let's go hands on your toes [Music] [Music] [Music] [Music] we're gonna do a little country here starting with the right foot we're going to step up and tap left ready let's do it now [Music] do you new are coming up tricep pushdown one more let's do that you're working the back of the arm one more yeah [Music] keep the elbows slightly bent change [Music] one more change that [Music] hamstring curl coming up hands on your hips curl that heel up to come on new arms coming up they're a little tricky watch this three shoulder slams shoulder here you want more intently change [Music] you want a lower intensity workout [Music] and if you're not around don't use your arms to the other side [Music] yeah you're doing great come on new light coming out two times now change you have two of these on each side side don't arch while these dominoes tight support that new arms coming up with a shoulder front shoulder down [Music] here we are [Music] really look your fight come on mister squeeks [Music] more intense [Music] watch here we have don't ban them keep a neutral [Music] stay on your bitch [Music] now [Music] three [Music] [Music] [Music] ready clap it out right here [Music] [Music] [Applause] [Music] [Music] [Applause] [Music] [Music] [Applause] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] going up and down right and left now I got a step knee coming up for four do it now right foot step go up and tap down tap down good right do it again all the time other side do it now now we're switching sides okay a real attention to the arms here she need to look some high check out laurels side you need a low check out Jeannie we're still over halfway there though other side [Music] [Music] now I want you to step up and just be here one time now do it three more time in earth I work here reach and forward left foot Colonel gonna really balance out the program squeeze tight Stephanie coming up do it down back down now move back really move back behind your banter to the right side switch [Music] [Music] come on [Music] [Music] [Music] [Music] [Applause] more time [Music] [Music] [Music] [Music] now pay attention to your level [Music] [Music] [Music] long ways grab some water marched it with your left foot you're gonna go up and down on the bench now take a look at what your benches we've got a new position you save on the bench feel comfortable with it those arms just go looking good going on here make sure that when you back off you stay close to your bitch [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Applause] [Music] still aerobic so I want you to back up just turn into your bench with the left foot and tap the right heel good coming up watch this step together [Music] [Music] [Music] [Music] remember that [Music] [Music] [Applause] [Music] think about it [Music] [Music] [Music] [Music] [Music] keep it steady last to go last one bring the feet together here [Music] [Music] [Applause] [Music] [Applause] okay Jeannie cool us down wow you've worked hard so let's bring your heart rate down I'm going to start with the right foot put it up on the bench and lunge let's do it now to the right and now tap down right here three tap down if you're thirsty go ahead and don't get a drink of water then come back and join me I think it's okay to drink water anytime [Music] enjoy this now running back [Music] you're right [Music] combination coming out [Music] now [Music] I believe the Arby's [Music] together [Music] one more now get ready for a left shoulder wrong let's do that now three [Music] now bring it together and double it here it is Roy there you go up on the bench together [Music] together down here right now add your arms way [Music] should be fun [Music] combination [Music] together [Music] together to Mars yeah give me a rose [Music] two three do it again [Music] Jumma way to cool down this is a great time to do your stretches because your muscles are nice and warm go ahead and face your bench and let's step on up step let's bring the back foot onto the bench keep breathing nice great now let's step off the back of the bench go ahead and step over the front of the bench put your weight on the left foot beside that back toe just gently press the hips in the back of the bench for a deeper stretch go ahead and slightly bend the knees you feel the stretch in that back reach out get your volunteer bring your back leg up it's great stretch for the quad if you have a hard time doing this cartridge use a chair like Katherine to increase the stretch gently pull your legs straight back not out to the side great we release that left leg all the way back nice stretch Tara one hand on the bench for support onto your body the great stretch hip area as well as your good [Music] and I'll bring your left arm up cross it over your chest simply press into the elbow it's a great shoulder stretch we should head to the right very gently here let's parse your right arm over your chest shall we press on that elbow release your neck down to the left side shoulders are squared off great stretch those arms down follow your foot on the edge of the bench and here's on the booty tucked under great stretch for the left make sure you're breathing alright feels good great release your left foot back to the floor step over your bench wait on the right leg release your toes to enter the bench slightly bend your right knee put your balance rate stretch for the shin and ankle area all right great quad stretch [Music] [Music] down down keep breathing you look great you feel great and exhale you did a great job this is the abdominal workout and we're gonna use the bench for this too because when you put your feet up on the bench it helps you press your lower back into the floor and protect your back so lie down and put your feet right in the middle of your bench rest your head gently against the tips of your fingers with your elbows back and don't forget to exhale you should come up and inhale as you go down ready take it up and down two and down three and down exhale inhale exhale inhale elbows back you should hardly see them out of the sides of your eyes chin up you want to be sure you don't press your chin into your chest give a good distance exhale inhale exhale inhale thirteen fourteen two more fifteen and then you're going to lift them pulse four three and now lift three and out again three and [Music] elbows back no tension in the neck lift and and then you're gonna lift the front arm and flex it in lift flex and leave it there lift flex and leave it there keep your elbow over your shoulder what I mean is don't let your arm go down like this and down lift flex up and down lift flex up and two more lift flex up and down last time flex change arms what this does is it gives added resistance one more thing out there that you're lifting again [Music] and last time now sign of leaks to the TV one and with your shoulder watch your elbow last time and then you're gonna live for the center Oh [Music] exhale inhale last time and now satyr brought ankle on the opposite M for having fun leave that shoulder don't let your elbow come around 7 and now feet down and opposite leg 1 that angle should be right across the front of that opposite knee for yet to breathe to the Saturn and leg in and out three [Music] now feet down at center [Music] to the center weeks bend that bottom leg right alongside the bench top leg on top of the bench with one hip stacked on top of the other and wrap your hands around your shoulders don't put it under the shoulder just right to the front tiny movements ready exhale up [Music] what you don't want to do is lift with your head or roll back slight left to the shoulder this is a and it really works the side of your waist don't forget to breathe 13:14 more last time and now switch move you're very easy to move bench to the other side one leg bent right alongside the bench other leg on top and hips stacked one on top of the other hands on the front of your shoulders [Music] don't fling it back [Music] three more six one more okay we're gonna do pelvic tilt put your heels again in the center of the bench knees bet and curl it up and down small of the back is pressing into the floor as you can curl your pelvic girdle up this contracts the lower part of the abdominal muscles see when you are doing this situps we're working the upper part of the muscles the lower part they're hard to get at [Music] 3/4 don't forget to breathe okay sneak the hands back behind the head 7 last time 8 front leg lift [Music] 7.
now the back room is gonna curl around that little [Music] six [Music] a pelvic tilts again one to really curl it up three four we're just gonna do eight five and then we're gonna lift the back leg [Music] eight back leg to little more resistance can you feel it six two more seven now the front arms gonna curl around that leg live as you sit up to exhale should come up get ready for the grand finale both legs all right – straight up and down [Music] don't worry your legs push the bunch away roll over on your stomach for a modified elbows right on your shoulders [Music] when you look out beyond your fingers and lean into it feel the stretch in your abdominals we're gonna hold it for at least 15 seconds [Music] put it under your forehead reach the arm out and the opposite leg and down opposite [Music] mr.
[Music] on AIDS now move your arms to your side we're gonna work the ball and if this hurts don't do it this is a real good work for the lower bill really strengthens your back [Music] inhale generally now [Music] two more [Music] last time your back since we've really worked our back intensely we're gonna stretch it pull your knees into your chest you're stretching it breathe into it very good now onto your hands and knees for a cat stretch again this is a stretch for the middle back let your head relax suck in your stomach arch your back heel stretch in your back [Music] cross your legs I'm gonna take a big inhale [Music] all right you did it good for you see you next time please stay tuned for a short review of the other tapes in my video library [Music] Jane Fonda actress author and award-winning creator of one of the most innovative and inspiring approaches to physical fitness her unique exercise methods have grown into a way of life for millions of people around the world always on the cutting edge of home video Jane Fonda's workouts are constantly improving the science of staying fit but the very best in home fitness the Jane Fonda workout library take steps to a better you with Jane Fonda's lower body solution a two-part work out with a real concern for today's active women what's a fitness bonus the optional use of the aerobic steps second part of the video is a floor exercise program that concentrates on toning and firming the lower body especially the absent buzz together more than an hour of invigorating workout adaptable to all fitness levels jane fonda's lower body solution your key to a tight toned and terrific body with all new exciting choreography it's jane fonda's lean routine beginning intermediate and advanced 2040 and 60-minute programs that offer low and high impact aerobics plus an innovative fat reduction program to help you lose weight permanently put a little light in your life with Jane Fonda's light aerobics and stress reduction program you'll work out stress through gentle aerobics stretching and tension reduction techniques three unique fitness programs that work well together or individually all on one video you're on the go keeping fit may not always fit your schedule now Jane Fonda makes it easy with a flexible program adapted to today's active lifestyle it's jane father's complete workout the preferred choice for a great body doesn't have to be hard on your body that's the principle behind Jane Fonda's low-impact aerobic workout a 60-minute heart pumping regimen without the muscle and joint stress of high-impact movements are you ready to take the challenge the Jane Fonda workout challenge one and a half hours of strenuous exercise for the determined Fitness of fishin Auto for all those bumps and bruises that come with the turf Jane Fonda springs to the rescue with sports aid created in association with dr.
James Garrett a leading sports injury physician sports aid helps active people prevent recognize and treat athletic injuries Jane Fonda's workout is a two-part program the beginner section is 35 minutes of aerobics and floor work while the Advanced section features a 55 minute workout for body sculpting and shaping it's Jane Fonda's workout with weights a two-part beginner in advanced weight training program that defines a great body for a healthy mom and baby there's nothing to parallel Jane Fonda's workout for pregnancy birth and recovery developed with renowned birth educator femida Lizer it's a safe and effective way to shape up and bounce back during and after pregnancy for the young and the young at heart Jane Fonda's easy-going workout is designed for beginners of all ages a slower gentler workout but those in their prime with a commitment to staying fit for life start your day the startup way 25 minutes of light to moderate exercise to increase muscle tone and flexibility it's a great way to ease into a personal fitness program put a spring in your step with Jane Fonda's audio programs but to our fitness walkout to our weight loss walkout as well as other Jane Fonda audio fitness programs each fun and motivating cassette or CD has great music paste to maximize your walking and workout sessions [Music] the Jane Fonda fitness library comprehensive spirited intelligent the most innovative and up-to-date programs for exercising at home a classic approach to the development of a sound mind and body [Applause] [Music] [Applause] [Music] the Jane Fonda workout library make it a part of your life [Applause] [Music].
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