Low impact, beginner, fat burning, home cardio workout. ALL standing!

today's workout is low impact it's all

standing and we're going to try and make

it at least a little bit fun

enjoy welcome to real start movement

knees up into the hands so a new real

start workout a new real start workout

plan with a new team we have with us

today kristin how are you going

looking forward to it

natasha how are you feeling

ready and pumped

good to have you back as always so

today's workout is a multi-level session

whatever your fitness level you can get

something from the session today and

that's the most important thing let's

get stepping out for a second here just

get our bodies warm

and start looking forward to exercise we

actually don't have any official rest

times today

but that doesn't mean you can't rest you

can pause and do things in your own

way let's bring the hands in now and i

want one focus for you

i really want you to try

your very best to enjoy

taking part today

embrace the movements

embrace your body

and feel good

but we're fortunate enough to move it

you look nervous you feel good it's

going to be fun different reach

different reach

well maybe you're just questioning what

you're doing stood behind this strange

chap who probably talks too much

dip and reach

nice and high

and i think that that's the central

focus of this whole plan is i want you

we want you to work out with us

at your pace

and really enjoy

taking part

in the session

three

two

one and a little march

and a nice

deep

breath so

everything runs at 30 seconds

with an active recovery and in the

active recovery you're gonna give

what you choose to

does that make some sense

i'm going to guide you we're going to

start with the first exercise of 30

seconds and it's going to be

a side

lift with an uppercut

left leg

right leg left arm

three we got this

two

and one off we go

so getting nice breathe in deep core

nice and tight and you're gonna feel

that tension in the left leg it feels

good you don't have to dip you can just

be steady it's your choice

and your workout

30 seconds

of

fun well

this might be stretching it a bit but

keep working through core strong eyes

ahead shoulders proud three

two

one and we're gonna punch

[Music]

right leg out or right leg under tension

[Music]

it's a good job we got tash

three

two

and one so here we go

so again we don't need to dip

you'll feel that beautiful burn

in the legs

you got it

don't hit yourself in the face rule

number one the body project

core strong shoulders proud

working through

stay focused

you could just stand

you could stop just be here all is good

three

two

one and march and you can march hard or

you can just march now i'm not

forgetting about the other side

but we're gonna do the other side in a

minute we're gonna now do a box step

with a punch high and a punch low you'll

see

you feeling ready

start from here three

two

one step step punch punch

hi

to feel that joy

to be moving

feels good

look at what your body can do

isn't it amazing

everything in life

comes through the body

come on

[Music]

work

work

work

three

two

one man step so we're going to step out

and again you want to go hard

you can step low and fast

or you can just chill

it's hard and it looks like one isn't it

it's a nice nice clean move

that you really put some energy into

which i love

again i use the word love somewhat

lightly

three

we ready to go again

two

and one step step punch punch

your best

your work

eyes ahead

cost drop

pause whenever you have to it's your

session

even if your march the whole way through

that's a win do your thing

three

two

and one and we're back on the light

punches again we're just gonna mix

between those three

you fire it up like tash

so we're gonna do the other side

i'm gonna check

kristen which side are we doing now

which leg

the other side

i'm pleased we got kristen

three

two

and one

to that core strong again

your range is fine

whatever your range

just do your thing

working through

remembering how spectacular

your body is to be able to do this

beating your heart

it's oxygenating your lungs it's feeding

your muscles

movement

is the best thing

in the world

and we're doing it right now that's why

we'll win in three

two

and one and march

breathe

you can pump

you can recover

going again

right arm left leg

the other same side three

two

and one and off we go

to really tuning in now

feels good doesn't it

i'm not sure kristen believes me yet

but she's new she'll learn it does feel

good

at least we convince ourselves

that it does cost strong

engage

working on

working through come on here we go here

we go into the side step in three

two

and one

and still we move

but you can pause completely

that's still winning

just don't leave

big wins so far

next exercise coming up we're going to

keep with the steps but we're going to

do

a chest clap and a shoulder clap we

ready for that

coming over to this side

three

two

one step step

and high now this feels good

core strong

shoulders proud

breathing through

big indeed

it's a celebration today there's no

punishment that goes on here we love am

i messing it up i am

i'm getting it right now

into the punches next

three

two

and one

and again you can breathe and recover

however

you want to you like that move

it's a good one wasn't it

if i got it right

and go

okay

three

break whenever you have to team

two and one

[Music]

strong

power

resilience it's all going on here that's

what's needed to finish a session like

this

in your own way in your own time

feel their muscles working

feel as good as your body

core strong

i've got that one wrong again

i'm really not doing this very well

anymore it's okay three

two

and one well we've got the steps of this

march march

it doesn't really matter

we're just gonna move

as we see fit so next up keep going i'm

to demonstrate we've got a high knee

hook hook high knee

hook hook

and we do the other knee

the second time through

making sense

[Music]

[Music]

lots of energy here your speed remember

not our speed

come on

feel it flow

feel it work

feel the goodness in the movements every

movement

this movement

and this one

and this one

[Music]

get that adrenaline in now and suck it

up and use it

three

two one

what have we got the

steps step

step there we go

i can see you suck the adrenaline up

there you did didn't you

you got it in

quick tush

just don't show me up too much that's

all when i come back slow down and then

speed up again when i've gone

right we've got the right knee

this time

the other one three

two

one

get that energy

i love this

multi-level

do your thing don't have to keep up with

me

don't have to keep up with

tash or kristen

who your thing is

core strong eyes ahead

three

two

one

and breathe

are we marching are we stepping are we

punching you reckon punch let's go nice

and light as light as you want to

so we're going to come into the step

back oblique

we're just going to recover ourselves

for a second or you can push with tash

but what i want to say we're all on our

own journey

every one of us

the only similarity between us all

is that our bodies are magnificent

the part of us

and moving them right now is exactly

what your body wants and deserves you're

a winner

and a warrior

remember that

we got the step back

oblique crunch you can have the hands

starting here you can keep them low it's

up to you

i'm feeling this three

two

one you don't need to lunge down you can

just step

this right now

as that sweat's pouring off

this is waterfalls of progress right now

you feel their muscles that's change

juice that's progress coming at you fast

coming at you hard

because you're earning it

with every movement

even in the march

even in the pause because you hear the

habits coming three

two and one

and we bring that into a march

i like that one so much we're gonna do

that side again

[Music]

only one thumbs up that time we dropped

one thumb

can't say i'll blame you i'm kind of

feeling that way too

okay which leg did we do

right look back

three

two

one

so we're going pretty quick

we're all feeling the benefit of that

beautiful adrenaline

focusing on your pace

your journey

all a win

every moment

this workout can be as advanced

as you want

or it can be a starter workout it's your

choice

it's your body

you chose to be here

and that's why

you've got my respect three two

and one let's punch it out

let's punch it

i'm feeling that are you

tough

breathe pause if you need to any time

kristen any time

[Music]

i was waiting for you to do that

i was thinking when is she gonna pause i

need a pause right okay so next up we've

got the step out touch and raise

step right arm

in this one it's right arm

step in and step out touch and raise

three

two start with the feet together core

strong one

touch raise

nice and high reach high

reach for the sky

but only go as low

as you wish to keep

[Music]

your shoulders proud

look ahead

find a point

[Music]

here we go i love this

needs a little coordination here it's

okay

if you find in a little time to get this

one right

three

two

one

it's all about moving

breathe

oh we're stepping out let's do this step

out let's do this step

as i'm getting tired i'm forgetting what

we're doing a little bit

okay so

we're gonna do that again except the

left hand is reaching for the sky this

time

ready to go again tosh

how did i know you would be

three

two

one

hi

there we go

reach height

yes

there's the wind

grab it it's yours

you're running it with every second

[Music]

nothing

[Applause]

[Music]

to be alive

[Music]

[Music]

which is the other side

left side stepping back

right

it's a real relief we've got tasha

actually

three

two

one step back

[Music]

wherever you are with it

that's a win

[Music]

there's a little coordination in this

today

i'm going to tell you the truth

i was up at night practicing

because it's not my strong point

but it doesn't matter

as that body's moving

we're working out together

[Music]

three

[Music]

stay strong too come on

march as hard as you can

suck it up now

why did you press play

why are you here

remember that we're hitting that tough

point now but we've been over the top

it's coming down the other side we're

gonna win

we're gonna win

left back isn't it three

two

and one here we go

push through

it's like core

it's like a rock

strong

like you

do

[Music]

if you don't want to hear it i want you

to know it

[Music]

and that's the first part of the work

out done we get

i think you feel the way i feel

most people normally pretend that

they're like oh we got more good

disappointed you're hoping that was it

okay so um

let's uh just get our feet together and

what we're gonna do

is we're gonna go on tiptoes and reach

high now

you could just go on one tiptoe at a

time

[Music]

[Music]

this is just releasing the body

opening up if you don't if you're not

able to go on tiptoes because you

haven't got the balance yet

that's normal

that's okay stay here

opening the body up and breathe

what i want you to do in these moments

let's think about

where we're gonna be

for this next

five minutes or so

where we are gonna take our body to the

place

so each exercise has got two parts to it

it's got the engage we're really going

to think about how

we're moving and then

45 seconds

we're gonna pump it

to our best and we can pause whenever we

want to remember that

no winning and losing only taking part

that makes you the winner

so we're going to start with a star jump

i know you've got your own modification

for this and that's good three

two

one so here's the star jump

with the star jump i'm actually going to

walk around we're really feeling it in

the side of the body the shoulders the

side glutes the side of the legs the

core sucked in tight

really feel the muscle as it's working

build a relationship with your body

feel it

tune into it

and when i say go

take it where it can go

three

two

and one here we go 45 seconds of our

best effort thinking about the muscles

if you stop enjoying it pause but if

you're enjoying that feeling of testing

your body

of using it

of learning how much it's capable of how

incredible it really is it's 45 seconds

we're almost there

keep pushing

[Music]

here we go

this is mental now it's no longer

physical

what can you bring

three

two

and one

deep breaths

feel good

feel good

[Music]

that smile authentic

okay football drills next

so we're just going to step it across

feel it low sick feel the glutes

feel the quads

feel the core

stabilizing your body

tuning

every movement

yes feels good doesn't it look at what

you can do

look at what we can do

this body

that gives us everything

protect

nurture grow

live love you name it it all happens

with this body now let's see where we

can take it

let's give it some payback

let's show it what it deserves three

two one how can you go now how can you

go

your best

your best tune in this is a challenge

your body thrives off of it

if you need to pause you're still

winning don't worry you come back in and

you give your best whenever you're ready

come on

[Applause]

focus

focus

desire

drive

determination

[Music]

[Applause]

[Music]

determination fight

five

four

[Music]

you see where it can go right

we're not done

[Music]

hey

where's the high fives i see the body

project high five and it's not come

touch and raise next

again

we don't need to touch the deck three

two

one shoulders proud sit down and lift

high

reach high

as high as you can

suck the energy in

45 seconds of this

is the real

deal be ready

be prepared

be focused

through now three

two

one your personal best

that core strong mean it

feel how good your body is it's going

it's working

you're on fire

come on come on

suck the abs in tight

working through

almost there

dig

dig

find it

find it from somewhere i know it's there

this is what it feels like to win

ah come on

ah

three

two

one

are you still enjoying it

are you still enjoying it

just

i said to kristen don't worry it'd be

fun

won't hurt

but it feels good it feels good the pain

doesn't it you're in there you're with

it

okay

let's finish with the punches and this

is going to bring the high five i

promise

at the end we'll do a central high five

we pre-prepare it

so it looks at least a little bit

hollywood we're not good at that body

project but

three

two

one

so full extension on the punches just

feel how

how long your arm can go

tune into it feel like

the other hand is extending all the way

out every part of our bodies are moving

little steps there is good

for that core strong everything's

working now let's pump this 45 second

finale this is where we get the warrior

badge three

two

one here we go here we go

as much as you've got

do not

leave it here

do leave it here don't take it with you

that's the right way round come on

come on

now fire up

fire up

go to that finish line go to the finish

line kristen go all the way there come

on hey

come on tash all the way to the finish

everything this is what your body can do

show us

show

yourself

what you've got

it's inside

it can't be quantified it can't be

measured

it comes from the spirit

it's heart

show us

three

two

one

central

ah

oh

oh dear

oh

i'm so pleased that someone's finally

come along

who does the same bend over as me

huh

it was a pretty special session today

your energy

both of you and i know yours

was offered the charts

you really took

the first time you worked out with us

you took every word and you took it with

you it was amazing

it was so good i'm so proud of you

honestly that was amazing and you of

course as well tash but i've said that

to you a hundred times haven't i

okay good all right let's get marching

we still got a cooldown

[Music]

the words i used

throughout that workout and i know i

used them again and i repeated them a

thousand times and i'm fine with that

you've got a mute button i don't mind

but the reason i do that is because it's

the truth

our bodies

are fantastic

and we've got to remember that

exercises and punishment

it's joy

it's moving this wonderful thing that

we've got that allows us to do

everything in life

and this time 30 minutes a day 20

minutes a day 20 minutes three times a

week

it's a time to

to embrace it and say wow

his body's pretty special

and i'm proud of it

[Music]

let's step back

reach out in front

your heart rate's still coming down yeah

it's yours

it's a special special workout and i'm

just pleased you are here to take part

with us

get that course

and luxuriate in your own brilliance

that's what you've done today brilliance

[Music]

it's a hard thing

as much as it's fun to move

it's a hard thing to get up and start

it's hard to get going and so if you

find the fortitude to do that

that's that's that's why when you turn

up i want you here and embracing it

because it's hard to get going

tomorrow remember that if you're strong

enough

you are definitely strong enough let's

reach up nice and high

up here

five this feels good to open up your

body

[Music]

and then you're gonna

lean over

reach down as

[Music]

as you come up

we're gonna give you a round of applause

a high five

[Applause]