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Hi, my name is Mary. And
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today we're going to be performing a low
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impact cardio for over 50 today.
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We're going to start off with a short
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warm-up and then we'll move into the exercises.
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So I always like to
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bring my feet hip width apart and we're going
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to start with inhaling and exhaling bending at
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the knees. So inhale Bend at the knees and
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bring your arms all the way up and over
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and release.
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inhale
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Bring it all the way up and release. Let's do
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that one more time. Inhale up all the
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way up. Reach up hold here. Maybe
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arch your back just slightly. Take
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a deep breath in come back
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Center drop one.
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Either right or left slide your hand down your
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leg and reach over to the side inhale.
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Bring it up all the
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way up and do the other side.
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Inhale and drop to the side inhale
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back up.
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Air release, let's move those shoulders around just
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to loosen up a bit. Today. We're gonna
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be doing 10 minutes of a cardio workout. We have
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four exercises and we'll
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do them for 10 repetitions each in between
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will March it out and then we'll
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move on to the next exercise and then we'll do
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two rounds. Maybe three if we have time today.
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so
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All right, we're gonna start off with our step taps.
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And hand cross so it looks like this so you'll step first
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step step to the side bring your
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arms out and then bring them in sort of
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like clapping and then you can bring it to whatever intensity
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you like. If you're just start starting
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out. Just take your time do what you can move
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to your own beat. All right,
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and then we'll move into a knee up
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and pull down. So we'll bring our arms all the way
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up bring right and left me up and then
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lap pulling our arms up and
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down.
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410 repetitions and then
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we'll do a squat and reach so bring your
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feet about hip width apart will squat.
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So always when you're squatting you want to hinge from
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your hips as if you're gonna sit down and
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then come back up and reach. So it
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looks like this Squat and reach Squat
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and reach and then
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the last one we're gonna do. I actually we have two more we'll
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do tap back bringing your arms out in
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front. Just tapping right and left.
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Stepping back bringing your arms shoulder height
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and then the last one will be
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a shuffle to the side. So you'll Shuffle twice to
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one side and then Shuffle to the other and then
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you could intensify it if you like.
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So go at your own pace Alright, you're gonna start off
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with our side step and tapped for
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10 repetitions. Here we go.
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three
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four
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five
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six
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seven
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eight
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nine
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And ten, you are March it out March it
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out take a deep breath in and then we'll
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move into our knee up and pull
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down. Here we go extend your arms
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overhead. Bring your knee. Right? Hello.
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three
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four
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five six seven
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eight nine last one 10
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March it out.
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Take a nice deep breath in.
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We're moving to our Squat and reach so
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we're gonna bring our feet about hip width
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apart toes facing forward hinge down
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for your squats Squat and reach
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one.
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two
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three
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four
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five
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six
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seven
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Eight, two more nine last
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one 10 March it out.
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We're moving into our step back.
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And bringing our arms to shoulder height.
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Ready, here we go. Step back. One
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two.
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Three four five six
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seven eight nine
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last one
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10 March it out.
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And last one in this series, we're gonna do our side shuffle.
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Here we go. Three two one Shuffle
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over to the side.
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two
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three
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four
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five
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six
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seven eight
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nine and ten march
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it out.
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Take a nice deep breath. We're gonna do our second round.
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So let's just March it out.
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I'll count you down.
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10
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9
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8
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7
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6
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four
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three
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two
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and one's let's start with those sides step
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backs and clap one.
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Two three, four, five
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six seven eight
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nine ten march
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it out.
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Next is our knee up and pull down three two,
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one. One, two,
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three, four, five
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six, seven eight
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nine ten march
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it out.
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Are white Squat and reach bringing our
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feet hip width apart little wider the hip width apart
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squat down and reach.
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three
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four
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five
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six
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seven
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eight
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nine last one 10 and our
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last one is our tap.
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And it's step back.
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one two
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three four five
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six seven eight nine
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ten and last
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one side shuffles March it out.
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Here we go. Three two one side
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shovel.
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three four
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five six seven eight
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nine and ten march
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it out very good. And that
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was our short 10 minute low impact
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cardio for the over 50. I
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hope that you enjoyed this workout today.
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