Original subtitles

Hi, my name is Mary. And

today we're going to be performing a low

impact cardio for over 50 today.

We're going to start off with a short

warm-up and then we'll move into the exercises.

So I always like to

bring my feet hip width apart and we're going

to start with inhaling and exhaling bending at

the knees. So inhale Bend at the knees and

bring your arms all the way up and over

and release.

inhale

Bring it all the way up and release. Let's do

that one more time. Inhale up all the

way up. Reach up hold here. Maybe

arch your back just slightly. Take

a deep breath in come back

Center drop one.

Either right or left slide your hand down your

leg and reach over to the side inhale.

Bring it up all the

way up and do the other side.

Inhale and drop to the side inhale

back up.

Air release, let's move those shoulders around just

to loosen up a bit. Today. We're gonna

be doing 10 minutes of a cardio workout. We have

four exercises and we'll

do them for 10 repetitions each in between

will March it out and then we'll

move on to the next exercise and then we'll do

two rounds. Maybe three if we have time today.

so

All right, we're gonna start off with our step taps.

And hand cross so it looks like this so you'll step first

step step to the side bring your

arms out and then bring them in sort of

like clapping and then you can bring it to whatever intensity

you like. If you're just start starting

out. Just take your time do what you can move

to your own beat. All right,

and then we'll move into a knee up

and pull down. So we'll bring our arms all the way

up bring right and left me up and then

lap pulling our arms up and

down.

410 repetitions and then

we'll do a squat and reach so bring your

feet about hip width apart will squat.

So always when you're squatting you want to hinge from

your hips as if you're gonna sit down and

then come back up and reach. So it

looks like this Squat and reach Squat

and reach and then

the last one we're gonna do. I actually we have two more we'll

do tap back bringing your arms out in

front. Just tapping right and left.

Stepping back bringing your arms shoulder height

and then the last one will be

a shuffle to the side. So you'll Shuffle twice to

one side and then Shuffle to the other and then

you could intensify it if you like.

So go at your own pace Alright, you're gonna start off

with our side step and tapped for

10 repetitions. Here we go.

three

four

five

six

seven

eight

nine

And ten, you are March it out March it

out take a deep breath in and then we'll

move into our knee up and pull

down. Here we go extend your arms

overhead. Bring your knee. Right? Hello.

three

four

five six seven

eight nine last one 10

March it out.

Take a nice deep breath in.

We're moving to our Squat and reach so

we're gonna bring our feet about hip width

apart toes facing forward hinge down

for your squats Squat and reach

one.

two

three

four

five

six

seven

Eight, two more nine last

one 10 March it out.

We're moving into our step back.

And bringing our arms to shoulder height.

Ready, here we go. Step back. One

two.

Three four five six

seven eight nine

last one

10 March it out.

And last one in this series, we're gonna do our side shuffle.

Here we go. Three two one Shuffle

over to the side.

two

three

four

five

six

seven eight

nine and ten march

it out.

Take a nice deep breath. We're gonna do our second round.

So let's just March it out.

I'll count you down.

10

9

8

7

6

four

three

two

and one's let's start with those sides step

backs and clap one.

Two three, four, five

six seven eight

nine ten march

it out.

Next is our knee up and pull down three two,

one. One, two,

three, four, five

six, seven eight

nine ten march

it out.

Are white Squat and reach bringing our

feet hip width apart little wider the hip width apart

squat down and reach.

three

four

five

six

seven

eight

nine last one 10 and our

last one is our tap.

And it's step back.

one two

three four five

six seven eight nine

ten and last

one side shuffles March it out.

Here we go. Three two one side

shovel.

three four

five six seven eight

nine and ten march

it out very good. And that

was our short 10 minute low impact

cardio for the over 50. I

hope that you enjoyed this workout today.