It's time to boost your metabolism with this interval based workout. We'll combine athletic training drills with fast paced interval. The athletic paced portion is fun. Not complicated choreography, just large body movements to keep the heart rate up. The fast paced intervals involve speed and agility, and they burn up the calorie.
Alright! We'll do each sequence twice, so you'll always have a second chance. We're going to begin with the squat to the right, bring your legs together. Let's go right here, squat, bring it together. Yeah, good.
Now Michelle is going to demonstrate the lower intensity movement throughout the workout. So watch Michelle. Always do it. It feels good for your body. Are you ready? Britney and I are going to add a knee right here, like this. Lift knee. We're adding a little balance challenge to our squat. Feel your core body engaged. Keep your chest and heart lifted, knees above the ankles. I want you to feel good. Are you ready?
We're going to add some arms overhead right here. Lift them up, yeah. When the arms come overhead, the heart rate shoots up. Good. Sit back in that imaginary chair. The squats are above the buns, squeeze them. Now the left side. Let's go right here, start with your squat. Good. Breathe from your mouth, that's going to help you. You've got to get oxygen to those muscles. Good. Here we go. Come on. Ready. Add your knee right here, lift it. Good. Lift, excellent. Keep going.
Excellent! Here we go two more of these. Hands over head, come on. Go, lift, yeah. Three, nice. That finish it off. You need two more right here. We'll take it into a basketball drill, dribble your ball and squat, squat, single dribbles, sit back. Good, dribble the ball. Still keep those knees over the ankles, are you ready? Double dribble, right here, let's go both hands. Good.
Now I know this is against the rules in basketball. That's okay, this is just aerobics. We're having fun. Come on, get ready for that fast paced interval. We're going to shoot a hoop, rebound the ball, and move like this. Shoot, rebound, move your feet. Good, shoot rebound.
Now check out Michelle. She is doing the lower intensity keeping her feet on the ground, lift, rebound, move your feet. Good. Shoot, rebound the ball, move your feet. Come on! You got it! Move your foot, and shoot the hoop, rebound, move your feet. Last one, right there, march it out. Awesome! How do you feel?
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