WEBVTT

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mm mm . Mhm .

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Mhm mm mm . And

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Okay . Mhm . Mhm .

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I'm major lisa Lori .

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Us army certified instructor in

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aerobics yoga and Pilates . And we're

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here to get you back with a show by the

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military for the military or anyone

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else who wants a hard core workout ,

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prepare to sweat . Okay .

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Yeah . Today's fit for duty is multi

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impact aerobics , a challenging

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cardiovascular workout designed for

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beginning and advanced exercises alike .

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This workout is designed to bring

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cardio strength and endurance through

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performance of moderate to high

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intensity choreographed floor aerobics .

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So grab a bottle of water , a towel and

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clear some space on the floor . And

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let's get started . Alright guys , how

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we feeling today ? Ready to go ? All

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right , let's work it out . March it

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out . All right , keeping that chest

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lifted those abs in shoulders back

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now feel free to do what you like .

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This is your workout . So enjoy

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yourself if you like a modification ,

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take a look at Casey back here in the

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back and he'll show you some lower

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intensity options if at any time you

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need a break . Just simply march in

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place . Take a civil water and re

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engage when you're ready market a

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little wider guys , get those knees up .

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Oh yeah , we're just warming up here .

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So let's keep it easy . four More in

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3 2 . All right . All

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right , let's tap it out reach and

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reach it . You got it all right ,

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warming up that upper back . four more

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3 two

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now twist it and reach to the side move

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that way , warming up that lower back .

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We got it now . Arms up . higher , pull

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it up , lifting through the side body

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so go on , go on , go let's

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bend those knees , make it a little bit

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bigger people , we're warming it up .

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Give me four more and

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32 . How about we pick

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up those heels ? Little hamstring curl

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pull back . Oh yeah . Oh yeah , feeling

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good . How we doing four more of these .

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Give me four and

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32 step

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touch , step , touch right , left . Hey

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come on , come on , four more , four

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more grapevine will step step step

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behind now if you don't like the feel

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of this grapevine . Step touches works

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too . two more 2

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more last one slow squat right

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there , cop 1/2 . All

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right , give me a little pull with that

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arm four great

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2 , 1 more time from the top , reach

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out , twisted , twisted . Oh

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yeah , arms up , arms up that

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high . Talking about you think oh yeah ,

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got to keep the treasure great , it's

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those arms , both arms , I'll be

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warming up . We got it too easy , too

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easy and curl ham curl , pull back ,

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open up that chest , squeeze that back

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for more , don't play stepped

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up . Okay Come on

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four More . How about that great line

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up and step up . Oh oh

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yeah . Donald put your individual

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flavor into this if you're getting

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warmer , you're doing something right ,

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knees up , knees up lucky right knee ,

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keep that chest up , try not to round

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back and slump four more of these now I

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would like to give you just a little

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bit of a stretch , Let's take those

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heels to the floor . Give Me four More

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Times four . Three bending those knees

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a little bit , right leg is front and

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freeze freeze , They're sitting down

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down and up down and up

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four more of these three .

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Mhm . To take it down to freezing and

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we're stretching that hamstring ,

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roll that toe down to the floor ,

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keeping those hips squaring forward ,

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shift your weight forward , left that

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left heel into the ground , feeling

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that stretch back in the calf and

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achilles bend that knee in . Give me a

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little bicep curl with that . Oh yeah ,

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four more . Four more . Come on last

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432

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freezing here now drop that knee , take

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it down and up . Just two more of these

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last one and freezing here , left arm

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across the chest , quick stretch the

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shoulder , formal ,

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lift it up , step back and pick it out

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left leg , sit hand up . Really push

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that booty out there , don't be shy ,

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you're among friends . Four more

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three to take it down , hold it

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down . Yes . So where are you feeling ?

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That should be feeling right there in

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the back of your legs , maybe a little

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bit in the hip and glute role that toe

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down , take a little deeper , shift

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your weight forward , laugh that right

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heel in , bring that right arm across

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your chest . Well yeah , I

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think we're more now , lose that arm

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and bend that knee . Two more

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one more . Take it in freezing in their

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free now drop that knee down and up .

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What ? Last

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four three two

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down and hold down and hold bring that

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right arm overhead , touch the upper

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back , flip over left arm overhead .

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No , alright release inside that right

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foot . I think it's time to get serious

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about this step touch . Mhm

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Yeah four more three walk the more

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fans take it up and that .

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Uh huh and that you've got it too easy

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right Yeah two More , 2 more

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adding on here he stepped right leg ,

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step out nice and wide . Yeah , we're

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keeping this little bow bending those

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knees . Yes four More these come on

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freak two walk up ,

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walk up more Well

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yeah before piece to piece to

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I think that's a little easier for you

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guys . Let's add on how about some slow

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jacks ? Power jack hop hop , yes

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hop hop now if you want that low

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intensity option , take a little look

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at Casey , these guys recovered two

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boys adding on let's take from the top ,

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walk up more back . Thanks again

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again . Oh yeah be stuff . That's right ,

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No who does it smell

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people contact contact . Oh yes

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what ? Oh yeah come on ,

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come on for more of these

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three , two great

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fun right and left , come on step

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behind just like we didn't warm up . Oh

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yes , come on , hang on , hang on ,

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March here for 44321

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mark . Oh , oh yeah , we're going to do

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something with those anti call them

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about forward . Is that

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go go right now if you're not a fan of

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that march in place you know ?

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Again hold

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here once it , once it right , last

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hold yeah ,

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come on , come on , double time double

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time double to right to left , get

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lower , lower . If you want to add that

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jump , he'll freeze pull those arms

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now . We got to get all this over to

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the other leg . Four lunges , right ,

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right , right , upside , come on , How

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are you feeling guys ? Come on , come

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on , right leg , last time left left .

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Have you remember the beginning ? Walk

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up , walk back and back , do that

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again . One more ha ha uh the step be

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step , come on , pick it up , bend

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those knees . Two more , two more . Too

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easy . Too easy spots . Watch , okay ,

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come on . Oh yeah . Oh yeah , go we got

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it , pick it up , pick it up . Four

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more

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432

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grapevine , left and right , grapevine

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left and right , building up pattern .

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Once again adding on great fine and

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mama . Now you guys are pros . So I

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know you got that mama already if

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you're not a fan marketplace . Yeah ,

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step comes in again . Huh .

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one more last

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time last time . Ah yeah , this is too

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easy lunch at lunch today . Past .

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We'll bring those arms up as you bring

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those arms up overhead , you're raising

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that heart rate just a little bit more .

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Yeah , bend those knees , add that jump

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if you want a little higher impact ,

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doubles , doubles to left to right .

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You got it ? Oh yeah . You hope you

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should be in that training zone right

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now . That heart rate is up up , up ,

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come on , come on . Four . Left for

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left . Oh yes , four , three to tip

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it over to let me hear your people now .

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Four . Come on , come up ,

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walk , right , walk left people and

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that do that again . You know it now ?

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V step . V step two more ,

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two more . Oh yeah , slow

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spot more power . Jack two more ,

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two more Blankfein and Mambo

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right into that Mambo . One more .

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I'll go Budget . Right left one , right

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last . All right now you guys keep

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moving out there . Take a quick sip of

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water , continue with that pattern

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because I know you know it . And we'll

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be back after the break .

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Double it up . Whoa , keep it

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moving . Okay , come on . Mhm .

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Welcome back . Hope how you all doing ?

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I think we're gonna change it up a

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little bit . Help our guys along . Come

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on guys , how about you move up to the

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front , ladies , You've got this thing

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lock . So why don't you hop back ? Let

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the man have a break here . All right

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guys , don't touch . Don't touch . I

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want you to bend those knees , keep

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that just lifted . Here we go . Here we

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go . Now you've done that grapevine

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before . So how about we ? Step behind ,

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step back , step behind now if you

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really don't like how that feels . Two

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step touches are just the same now

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let's keep that energy up now give me a

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little heel lift on each side .

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Wonderful what

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Step Touch . Right here , hold here

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four 3 ,

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2 grape , one grape mine

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curl on the end . Good . See you've got

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this now , add on three girls

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alternating left , right , left , brake

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line , right , left , right ,

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left , right , left . Now the kid

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aerobics , it's just don't think about

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it , your body knows what to do .

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One more . Hold here ,

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knees up , knees up , hold up now if

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you want to add a little bounce here ,

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feel free , we're picking up that

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intensity , some Good job . Come on ,

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four more , three snap you like the

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bound remember cases got your low

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impact option . Just take that bounce

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you out , don't lose the energy for

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more . How about we extend that leg for

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a little kid ? Take it out ,

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come on , come on , remember the step ,

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touch step touch . Huh ?

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Good , two More , 2 More ,

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Yeah , Great 1 , 3 Curls . 1 ,

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2 , 3 Good . Well

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again two more an animal bounce . Feel

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free holding knees up , knees up , pick

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it up , pick it up , kick it out , kick

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it out , happened , stop stuff touch

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you got it three straight last three

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curls . Wait , Great , 9 , 3

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girls . Mhm these up knees up ,

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pick your hat . Oh

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yeah , two more now , let's swing those

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heels to the side , swing them out ,

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swing them out , just like a little ham

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jam , low impact , take out the bounce .

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Two of these two on each side to heal

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to hell yeah , that's your river dance

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guys . I know you didn't want to do it ,

14:44.278 --> 14:47.640
how we got to do it . Whoa . Because

14:47.640 --> 14:49.807
we've got to get to our other leg were

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balanced single , single , double , two

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singles , two doubles , single , single

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and double one more of the single ,

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single , hands up now . Step touch here ,

15:01.980 --> 15:05.900
hold , he's how you feeling left

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and ride . Come on , come on , four

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more . Oh yeah , getting a little

15:11.140 --> 15:13.460
funkier grapevine , take the great fun

15:13.460 --> 15:15.627
straight back , we got to rebuild that

15:15.627 --> 15:17.850
pattern , have a little girl on each

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end , so you know all the poor moves ,

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you know the music ? Got a little punk ,

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so let's get funky shadow , love ,

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shake it out , come on , have fun

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with it , Come on , come on right , 9 3

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curls alternate right , left and

15:36.320 --> 15:40.010
run . See you guys got them , it's not

15:40.010 --> 15:43.820
hard and you get more comfortable .

15:43.820 --> 15:46.590
Start increasing intensity , knees up ,

15:46.590 --> 15:48.050
knees up ,

15:52.410 --> 15:55.400
kick it out , kick it out , give me a

15:55.410 --> 15:58.350
ticket , come on , come on , four more ,

15:58.840 --> 16:00.950
let's try again , step

16:00.960 --> 16:04.770
up two

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more . Great , find three

16:07.800 --> 16:09.150
calls

16:09.160 --> 16:13.100
again , You

16:13.100 --> 16:15.960
got it too easy , he's up , he's up ,

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kick it out , kick it out , push it ,

16:20.210 --> 16:22.570
push it heels out , heels out .

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Remember this day , bullshit ,

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Swing it double it up to on the ride .

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Oh yeah , Oh yeah

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single single double . Come on single ,

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single now . Double single single

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now , doubles . Oh yeah , Oh yeah ,

16:44.640 --> 16:48.030
whoa Again , again ,

16:48.890 --> 16:52.480
one more . One more , Yeah , do

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not touch Good .

16:56.060 --> 16:58.470
Great three curls

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and back

17:02.470 --> 17:04.560
again ,

17:05.240 --> 17:08.060
yep . Again

17:10.640 --> 17:14.430
these up these up , pick it

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out , pick it out , swing it , swing it

17:18.280 --> 17:21.560
right here , swing it single single

17:21.560 --> 17:25.510
double here . Hey , step touch step

17:25.510 --> 17:28.550
patch to write about three

17:28.550 --> 17:30.860
curls , that's all there is to it ,

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Based on three curls ,

17:35.010 --> 17:38.910
knees up , knees up , puck , get

17:38.920 --> 17:42.540
chicken now . Hope swinging ,

17:42.550 --> 17:46.290
swinging . Yes , single single ,

17:46.290 --> 17:49.890
double . Who ? Oh yeah ,

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again , Okay , step touch right here ,

17:53.790 --> 17:56.050
hold here , hold here , how we feel it

17:56.940 --> 17:59.100
now , if you remember the beginning ?

17:59.110 --> 18:02.190
Probably not . Huh ? All right , it's

18:02.190 --> 18:04.830
that walk forward . V step , put one

18:04.830 --> 18:07.410
and two together . Walk up , walk that

18:07.410 --> 18:10.510
right leg walking , okay , do that

18:10.510 --> 18:12.510
again . So we're in the homestretch

18:12.510 --> 18:14.960
guys . The step V step , how you feel

18:14.960 --> 18:18.820
it ? Do you want to hard ?

18:19.190 --> 18:23.040
Oh yeah , so squat or power ? Power ,

18:23.050 --> 18:26.520
give me that power . You got it , Come

18:26.520 --> 18:28.840
on , come on more , more more more .

18:28.840 --> 18:31.650
Let me hear you . Oh yeah ,

18:32.620 --> 18:36.580
two Great God ,

18:36.780 --> 18:39.270
Go Break one Mambo

18:39.740 --> 18:43.650
homo hand girl . And hold hold

18:43.660 --> 18:46.900
all right guys , do you remember the

18:46.910 --> 18:50.270
second part step , step touch

18:50.850 --> 18:53.270
23 ,

18:54.240 --> 18:58.050
Okay , bring it back ,

18:59.110 --> 19:02.030
please up , knees up right here , hold

19:02.030 --> 19:03.960
yeah , take it out to get out .

19:05.940 --> 19:07.670
Swing it , swing it up ,

19:09.380 --> 19:12.550
single single double mm

19:13.350 --> 19:16.010
stuff like at home one more from the

19:16.010 --> 19:19.810
top . Walk it laughed . Walk back

19:19.930 --> 19:23.900
to that again . Oh yeah , Please

19:23.900 --> 19:25.770
have the step four ,

19:26.440 --> 19:29.260
32

19:29.640 --> 19:33.300
pound Jack or flat . Huh ? You get a

19:33.300 --> 19:35.890
little tired , take it lower . Just

19:35.900 --> 19:38.960
want come on

19:40.960 --> 19:44.650
Last two , last 2 . Oh yeah ,

19:45.140 --> 19:48.710
grapevine and mama Mambo . Look at

19:48.710 --> 19:51.150
that now you guys , let me forget

19:51.160 --> 19:53.970
plunges , margin . Did you let that

19:53.970 --> 19:57.190
happen ? Come on , come on . Four more .

19:57.200 --> 19:59.200
Yes , because you didn't want to do

19:59.200 --> 20:01.478
those doubles , did you guys , doubles ,

20:01.478 --> 20:04.030
doubles , doubles , doubles and hot .

20:04.040 --> 20:07.670
Oh yeah , four and four , four ,

20:08.140 --> 20:10.960
3 , 2 and other side

20:11.540 --> 20:14.310
to God touch . Don't touch less than

20:15.240 --> 20:17.730
you . Great fun . Three curls , we're

20:17.730 --> 20:20.010
taking it home , taking it home . Great

20:20.010 --> 20:23.690
fun . Three curls . Whoa , knees up ,

20:23.690 --> 20:25.746
knees up , now start taking out that

20:25.746 --> 20:27.857
bounce . We're going to start pulling

20:27.857 --> 20:30.060
it down , kick it out , Take out that

20:30.060 --> 20:33.730
bounce . four More . 4 more . Alright ,

20:33.740 --> 20:37.370
swing it to the side , swing it swing

20:37.370 --> 20:41.190
it single single , double single

20:41.200 --> 20:44.050
single , double step touch . Right here ,

20:44.050 --> 20:47.600
hold it here , what's the song ? All

20:47.600 --> 20:49.711
right , nice and slow , bringing that

20:49.711 --> 20:51.822
heart rate down maybe ? Right now you

20:51.822 --> 20:54.044
want to take a little sip of water then

20:54.044 --> 20:53.310
you want to check your level of

20:53.310 --> 20:55.532
perceived exertion . That's just how do

20:55.532 --> 20:57.810
you feel if your breathing heavy , take

20:57.810 --> 21:00.450
deep breaths in through the nose . All

21:00.450 --> 21:03.750
right now a little step touch Yes , how

21:03.750 --> 21:05.806
about two scoops to the right to the

21:05.806 --> 21:08.790
right , right . Oh yeah . Just having a

21:08.790 --> 21:12.740
little fun here . Two more two more

21:12.750 --> 21:16.150
step touch and hold slow ,

21:16.160 --> 21:19.610
slow shoulder , shoulder roll

21:19.690 --> 21:23.530
you guys don't want to shoulder

21:23.530 --> 21:26.150
roll two steps . Two steps .

21:27.040 --> 21:31.020
Come on , show your flavor .

21:31.030 --> 21:34.180
Mambo mambo . Come on . All right .

21:34.190 --> 21:37.260
Yes , we're keeping it nice and low .

21:37.270 --> 21:41.090
Two more . Two more slow squat ,

21:41.100 --> 21:43.940
right left . No jumping , no jumping in

21:43.940 --> 21:46.051
your cool down . You're just bringing

21:46.051 --> 21:48.273
that heart rate down slow and easel two

21:48.273 --> 21:51.960
more . Hold here down and up . Sit back ,

21:51.970 --> 21:54.081
take a quick peek down at your feet .

21:54.081 --> 21:56.248
You should be able to see your toes if

21:56.248 --> 21:58.303
you can't . You're doing the pee wee

21:58.303 --> 22:00.359
herman dance and nobody wants that .

22:00.359 --> 22:01.770
Come on four more

22:02.340 --> 22:08.160
321

22:08.160 --> 22:10.980
and hold take a big breath in .

22:11.160 --> 22:13.650
Exhale , flatten the back round the

22:13.650 --> 22:15.761
spine , tucking that tailbone under ,

22:15.761 --> 22:17.970
opening up through the back . Exhale

22:17.980 --> 22:21.360
flat one more time rounding

22:21.690 --> 22:25.350
exhale and flat . Now roll it all the

22:25.350 --> 22:28.010
way up , gentle lunge right and left ,

22:28.020 --> 22:31.620
take it right and left . Hold right ,

22:31.620 --> 22:33.900
hold right , freeze feeling that

22:33.900 --> 22:35.789
stretch through the inner thigh ,

22:35.789 --> 22:38.011
reaching that left arm up clean , right

22:38.011 --> 22:40.020
stretching through the longer along

22:40.020 --> 22:43.570
sides . Reaching up , exhale

22:43.570 --> 22:46.340
release , twisting , dropping that heel

22:46.340 --> 22:48.507
into the mat . Bring those arms behind

22:48.507 --> 22:50.784
your back , rolling the shoulders back ,

22:50.784 --> 22:53.050
lifting the breastbone , bending that

22:53.050 --> 22:55.272
left knee , drawing it under your hip .

22:55.272 --> 22:57.439
Feeling that stretch pull down through

22:57.439 --> 23:01.120
the quadra . Set all right sliding that

23:01.120 --> 23:03.342
left foot in shift all your weight back

23:03.342 --> 23:05.342
into the left foot , extending that

23:05.342 --> 23:07.176
right leg for a gentle hamstring

23:07.176 --> 23:09.398
stretch . If you'd like to grab the toe

23:09.398 --> 23:11.564
and pull it a little bit towards you .

23:11.564 --> 23:14.660
Feel free release . Roll that right toe

23:14.660 --> 23:18.060
down , shifting around plunge left and

23:18.060 --> 23:21.630
right , left and right and left .

23:21.640 --> 23:24.480
Hold left , hold left , right arm is up

23:24.490 --> 23:25.350
lead .

23:25.840 --> 23:29.680
Exhale , rotate and turn

23:29.680 --> 23:32.013
into the wall . Lock that right heel in .

23:32.013 --> 23:34.069
Don't that stretch once again in the

23:34.069 --> 23:36.013
calf and achilles , push the palms

23:36.013 --> 23:39.900
forward round the spine , bend the

23:39.900 --> 23:42.270
knee , dropping it to the floor .

23:42.280 --> 23:45.460
Quadriceps , stretch . Now you continue

23:45.460 --> 23:47.571
stretching through the break and when

23:47.571 --> 23:49.770
we get back we'll have tips on how to

23:49.770 --> 23:52.890
train smart and stay strong beside that

23:52.890 --> 23:55.640
right foot in shift back .

24:01.840 --> 24:03.160
Mm hmm .

24:07.640 --> 24:09.440
Yeah . Yeah .

24:13.940 --> 24:21.010
Thanks

24:21.010 --> 24:22.843
to Bolling Air Force Base and my

24:22.843 --> 24:25.290
fitness team and be with us next time

24:25.300 --> 24:28.270
as we get you for doing ,

24:37.640 --> 24:41.440
keep burning . Yeah .

24:44.540 --> 24:45.920
You know .

24:54.140 --> 24:56.440
Mhm . Yeah .