Cardio Step 4

Hey, hey, GH UTV squad. I'm Chris Freytag, I'm so excited to be coming at you today with cardio step number four. I have Sam Cam with me. Hi. Are you ready? I'm a little nervous but ready. We are ready to step with you. I am a product of the 90s. I used to step like three to four days a week. Sam is a dancer, so she's gonna catch on real quick. But stepping is such a great cardio workout. I love a pure cardio workout from time to time or at least once a week. It gets your endorphins to release. You feel happy, you sweat, you burn a lot of calories, it's good for the heart. and there are lots of different ways to get your heart rate up, right? You can swim, you can walk, you can run, you can bike, whatever you like. Kickboxing happens to be one of my favorites. Stepping is another good one, dancing is another good one. Another good one, yeah. But stepping is gonna be continual heart rates. So we're not going up down, up, down like you do in a circuit and interval workout. We're gonna get that heart rate up but we're just gonna kind of hold onto it for 45 minutes. Now, cardio step number one was basic step. It was a little slower. I was just bringing back step. Cardio step number two had a little different choreography in it. Cardio step three was more athletic. We pulled the step the vertical way and we did very athletic moves in blocks. Today I'm doing what you guys have asked me for, the true, old-fashioned intermediate step. We're going a little faster. We're going at a 138 beats per minute today. I am going to string together a whole lot of choreography which is so not me, so bear with me. I hope if I make a mistake, we'll always tap back to that right foot. We know how that works in step. So we're gonna have some fun. If you are not a stepper, just join in on the fun, okay? Do the best you can, nobody's watching, right? Absolutely. I'll talk about your step height and everything as we warm up, here we go. Inhale up, exhale down. So we're just gonna do a quick mobility warmup, get the heart rate starting to pump. One more, deep breath right here and then take those shoulders, roll them back. We always get the tension out of our neck. As a matter of fact, just take your head forward and back a couple of times. And then give me a figure eight on the right arm right here. Okay, so Sam has two risers under her step. Uh-oh. It's gonna lift it a little higher. I have one riser to show you that there is variation, other side. As a matter of fact, when I used to step so often, I would always just use one riser to protect my calves and my Achilles. So you do what works for you. You can actually just put the step on the floor. It doesn't even have to be on the risers if you're new to it and you're just learning. Okay, give yourself a big hug. Awesome, back it up. We're gonna touch our toes and we're gonna walk to a plank, hands on the step. So walk it all the way out right here. Give me a Cobra, drop those hip flexors. Oh, this is one of my favorite stretches. Feels so good. Okay, come to your plank. Lift your hips nice and strong. Come to a runner's lunge on the right. Open up through your wingspan, feels so good. Other side, you drop that hip flexor wide open. Foot goes to the corner of the step. Come back, walk it back, friends. Walk it back and we're gonna do that one more time. No, it is not a waste of time to work on mobility in the beginning of your workout. Right here, oh, do you feel your hamstrings? Yes, hello. All right there, beautiful. Okay, here we go. Runners lunge. We got it, open up. Other side. Right there. Beautiful, now push back down dog this time. Push back down dog, good. And bicycle your heels, I want you to stretch your calves. Stretch through your Achilles 'cause we're gonna do a lot of up, up, down, down stuff today. Good. Awesome. Now take your hands, walk them back to your feet. Roll up one vertebrae at a time. Beautiful. All right, we're gonna hit some squats. They work for every warm up, down and up, here we go. It's down and up and down. All right, good squat form. Sit your booty back, wake up those hips, knees and ankles. Yeah! You ready, Sam? I'm ready. Okay, so if you are new to step, if you get lost today, no problem. Do your own thing, you're in the privacy of your own home. Always come back to your right basic step. I'm gonna help you with that. No problem, add a knee lift, here we go. Boom. Right there, boom. Right there, boom. Here we go, two more. One more. Here we go, approach your step. You ready? Up, up, down, down. Here we go, here we go. It's up and down. Now this is your right basic step. Got it. This is called right basic. We're gonna add a lot of arm movements today 'cause whenever you pull those arms above the heart, the heart rate gets up there. Good, right there. I love it. Now, also get your heel on the step one when you step. Get that heel all the way up there. We're gonna tap to left basic. One more right, now tap left basic, up you go. Good job. Pump those arms. So super simple, right? We're just warming it up. Give me four. Three, march it on the floor with that right foot, here we go. Right, right. All right, now knees down the center. No problem, here we go. It's up, knee, join in when you're ready, Sam. You got it. Right there, okay, drive your knee into the center. Right there. So, we've graduated from the basic step. Awesome. Pull. Pull. We're gonna take it to a side lift, opening up through those hips right here. Side lift, we're warming up. Side lift. Side lift, you got it. We're moving a little faster, come on, team. You got it. Right there, we're gonna take it to a kick through, just warming up our leg like this. Kick through, kick through. No problem, right? Nope. Okay, knees down the center, here we go. Two knees, you got it. Two side lifts right there, warming it up. Kick it for four. Four. Three, I love it. Push with those arms. One more set, knees down the center, go. Hup. Hup. Side lift, you got it. Four kicks, here we go, here we go, warming up. Nice, keep 'em low, we're just warming up, two more. Now knees to the corners. So that's another thing we do in step, we take it to the corners. So some things will be down the center. Some things will be to the corners. Got it, girl? We got it. All right, now we're gonna do that same pattern. Knees to the corner. Now side lift to the corner. You got it, now kick through to the corner. Four of 'em. Three, warming up. Two. One more set of this, here we go. Knee. I love it, side lift. Really makes you think. I know. This whole workout is a brain game. It is. Two more kicks, friends. All right, down the center, hamstring curls. Say what? Right there, butt kickers right there. Just squeeze that heel all the way up to your butt. That feels good. It does. Okay. We got it. Whoo, all right, so we've got V steps today. We've got turn steps, we've got repeater knees, we've got L steps. We've got a little flare on everything. So like I said, this is a little bit more intermediate. I don't know, maybe if you're a stepper, you're gonna say, "Chris, that was easy." I don't know. All right, two more of these. Here we go, right basic right here. Right basic, step it up. Okay, give me a little pep in your step, let's go! Take it up there. All right, we'll start with our first pattern. We're gonna build four different patterns and we're put it all together at the end. if my brain can do that. Here we go, last four, three. Now single knees down the center, here we go. Single knees down the center. So this is how we'll begin this pattern. By the way, I'm gonna build in some water breaks maybe. Thank you. Yeah, we might get thirsty, I don't know. You too at home, you do what you got to. All right. You ready? Now, up, up, lunge back. So you come up, you lunge with both feet. Step down, try it out. Up, then two lunges, they're baby lunges. You come up, step back, step back and down. Now add those arms right there. Got it? So you come up, it's a half lunge, half lunge. Down, come up. Half lunge, half lunge, down. You got it, come up. You got it at home? We're on that right leg still. Back to single knees, here we go. Two single knees. Up, up, half lunges. Boom, boom, down, down, two single knees. I like it. Up, up, double lunge. Down, one more time on the right. Single knees. You got it, up, up, half lunges. Good, march it out right here. Now we're gonna get on that left foot and just practice it on the left foot. We're easing into it. Left basic, here we go, it's up. Got it? You got it. Okay, I'm actually just sweating a little bit. I know, I'm like already hot. All right, let's keep this pace friends. I like it. Single knees on this side. Here we go. Hold your single knees. Give me a few more. Right there. Four more, here we go. It's four then we're gonna go to that up, up half lunge, you got it? Okay, here we go. Up, up, two lunges. Here we go, up, it's a baby lunge, baby lunge, down. Up, baby lunge, baby lunge, down. You got it. No problem. One more of these and then we go single knees. Here we go, here we go, give me two single knees. Now up, up, half lunges. You got it, push those arms, single knees. The bigger the arms, the higher the heart rate, right? Here we go, half lunges. Nice. It's always a little different leading with the opposite knee I feel like. Yeah, for us, our left foot is our right foot. Keep going. I got you. Our left is our right foot. March it out on the floor, here we go, here we go. Okay, going into V steps. So you face the front with the V step, right, left, down, down like this. V, add those arms. V. Fancy. V, yeah, add those arms. Right there, now some people like to do different arms. I know some of you guys from the 90s, you had different arms. Everyone had their own thing. Okay, now we're gonna take this to a turn step. So, bear with me. Here we go, right foot first. Right, left, turn. Yeah, there we go. Now you can turn your arms like this. You can take 'em overhead, whatever feels good. This is your turn step, now give me a V step, left foot. Sorry, left foot, we switched feet. Got that? Got it. Right there. Right there. Keep it coming, you guys. I know we're stepping fast. This is, you know, in the 90s we used to step at about 132 beats per minute. Okay, now we're speeding it up. We're speeding it up 'cause I wanted to challenge you guys today. Give me two more Vs. Now, turn step, step up with your left foot first right there, you got it. Okay, we're putting this together. Two single knees. Up, up, half lunges. One V step, three turn steps. It'll take us to the other side in four. Three, step up with your right foot, here we go. Two single knees. Up, up, half lunges. Come on, baby, right here. One V step right foot, let's go. Three turns, three. Come on, two. Left foot, here we go, two knees, up. I like it, up, up lunges. Right here, V step, left foot, here we go. Three turn steps. Step with your left foot first. You got it. Right single knees. We'll do it again, we're not in a hurry. See, this is real life, people. Sometimes we even mess up. I know, one V. Three turns, now step up with that right and then turn your body. There we go. There we go. Left foot, single knees. So turn step is new to Sam, you did great. Right here. One V step, left foot, come on friends. Three turns, now take your body around. Take it. We'll do it one more time. Single knees. Right foot. Whoo. Come on. I got it. V step, right foot. Three turns. We are moving. One more time, left foot, here we go. Hup. Up, up, two lunges. Right there, three turns. One V, sorry, one V, now three turns. I like it. Right basic. Okay, how'd that go for you? Good. Right basic. Good job, you guys, whoo! I can't stop thinking because we're moving so fast, I have to call it out. It's like being a bingo leader. It is. I got to call it out. Call it out. In three, two, repeater knees to the corners. Here we go, one. Two, this is what we call a repeater knee. So you pull it in three times. It's an eight count, watch. It's one, two, three, four, five, six, seven, eight. If you can count to eight, you can be an instructor. Absolutely. It's not as easy as you think, right? Exactly, now get your whole heel up on the step. I wanted you to notice, Sam's got those two risers. Holy bananas, she's working. Holy bananas. You're earning your keep today, Sam. There we go. You got those repeater knees. I screwed 'em up. I did too. Here we go, march it out, march it out. Yeah, okay. So repeater knees on both sides. Now we're gonna go to an L step. An L step is a classic step move, but if you've never done an L step, we'll just slow it down. It looks like this. You step up, knee, squat down, knee, step up, knee, back, back. You step up, knee, squat down, knee, step up, knee. We'll pick it up, here we go. Got it. Step, knee, squat, knee, step, knee, back. Step, knee, squat, knee, step, knee, back. Hup, hup, hup. You got it. Lots of knees, get 'em up there. I love it. Nice. We're gonna go back to the repeater knees, here we go. Repeater, three, two, one. You can change up the arms. Oh my gosh, we used to always change up the arms. L step, L step. Right here. Other side. Okay, you got this. Now, repeater knees again. Hup, hup, hup, other side. Hup, hup, L step right here. Do what you can, do the best you can, I love this. Okay, up, up, half lunges. Remember those? Right there, down, down. Up, up, half lunges, down, down, get those. You got it? Got it. Okay, you keep it going, Sam. Now we're gonna be turning to the right of the room. Oh boy. I'm afraid we're gonna throw them for a loop. You guys can do it, you can do it. One more time, right here. Now turn it to the side of the room, up and over, up and over, we'll just hold it here. Both feet hit the step, both feet hit the floor. Get your arms up, pop up. You can give me a little more energy if you'd like. You can keep this low impact, you do not have to pop up. Keep it coming. Four, yes, you can. Three, yes, you can. Two. Now up with that left foot, up, up lunges. Right there, down, down, stay right here. Stay right here. Up, lunge. Lunge, you got it. Okay, so you can imagine what's coming next. We're gonna do that up and over facing this side of the room. Are you ready? We're ready. Here we go and it's two feet, two feet, two feet, two feet. Two feet, you got it. Last time. Up and over. Up, up lunges. Up, up, lunges. Right here. One more, now turn it to the side. Up and over for four. Three. Two. Now up, up lunges, left foot, go. Up, lunges, one more time. Up, we're gonna turn to the side of the room, up and over. It's up, four. Three, yes! Two. March it out right here. Okay, should we put that together? I think so. Let's do it, repeater knees either corner. L step, either corner. Up, up lunges, turn. What? In four, three, repeater knees, give it a try. One, two, three, switch. One, two, three, L step right here. Let's go, you got it. Are you ready? Up, up lunges, right foot. Up, up, lunge. Do it again. Here we go, up, up, lunge. Now you're turning to the side of the room, up and over. For four. Yeah, three. Two, left foot, here we go. Repeater knees. Oh my gosh, we did it, we did it. Seamless transition. L step. Right there. Come on. Up, up, lunges. Right there, do that one more time. Come on. Turn it, turn it, turn it up and over for four. Three, hup. Two, we've got it. Repeater knees, here we go. Three, two, one. Three, two, one, L, L. Nice. Up, up lunges, here we go. What do you think, Sam? One more. Always gotta be thinking, what's coming next? Turn it to the side of the room, up for four. Three. How are we feeling, team? All right, repeaters, go. Three, two, one. Three, two, one, L, L. I love your spunk today, Sam. You're killing it! You're killing it. You got it. Come on, get ready to turn to the side of the room. Let's go, up and over, four. Three, two. Give me that right basic, yes you can. Whoo! Nice work. All right, we're putting all that together. Blowing your mind, I know. Blowing your mind. Two single knees down the center. All right, from the top. Five, six, let's go, single knees. Up, up and lunge. You got it. Right there, got it, one V step on the right. Three turns. Three. Got it. Two. Left foot, single knees. Two of 'em, I love it. Up, up and lunge. Come on, baby. One V, one V, left foot. Three turns, hup! Come on. Whoo, repeater knees over here. Three, two, one, go. Three, two, one, L step, L step. You got it. Come on. Nice, up, up lunges, here we go. We're doing it again. Get ready to turn your body to the side of the room, up and over. Four. Three. Two. Good, repeater knees. Nice. You're doing it! Sam, I love it. Whoo. L. I have to call it out for myself so I don't forget. Up, up lunges on that left foot now. We got it, two times, yes we can. Right there. Turn your body up and over, four. Come on, three. Come on, two. Good, right basic. All right, we did it. How'd that feel? Feels good. Okay, good. We're about halfway, not quite halfway. Let's get a quick water break. 'Cause I'm dying. I'm dying, whoo! Pretty soon this lady is gonna be leading dance workouts 'cause this is what it is, right? She's like, "No." I can't keep track of all this. Okay. We've got that first half, checking my heart rate. Whoo, it's up there. Right where you want it to be? Zone three, perfect, I feel euphoric. That's how you should feel, right basic, let's go. Right on that beat. Right at the top of the beat, okay. So let's come up with a new move. It's a little more complicated. You just have to think. It's got a little dance flare to it, up and down. So let me show it to you. Here's what it looks like. It's two stomps on the right, one stomp on the left. Back to your right basic. Try it. It's two steps. One stomp, right basic. Let's try it again, add a little dance flare like this. Two. One. I know, it's kind of syncopated. Everyone's like, "What's happening?" Two. One. Right basic, okay, I'll count it for you. It's eight counts. It's one, two, three, four, five, six, seven, eight. You see that? One more time on the right. It's one, two, three, four, five, six, seven, eight. I love it. Awesome, hold it here, two more, right basic. Pump your arms, you guys, pump your arms. Now go to left basic, tap up, here we go. Awesome, okay. We're gonna try that on the left. So it's two stomps, one stomp. Here we go, here we go. It's two stomps. One stomp, left basic. We'll do it again. Here we go, stomp. This is the only time you're heavy on that step. I want to hear your stomp right there. Here we go, add a little dance flare. Two stomps, one stomp. Left basic. One more time, left foot, here we go. You got the hang of it? We got it. I think we got it, okay. Tap up, right basic. We'll get back on that right foot. Good job, you guys, great job. Now repeater knees to the corners. You guys already know that we'll start with the repeater knees. Three, two, pulling that knee in. There are so many variations of this. You can kick, you can side lift. We're gonna do what I call big rainbow. Draw a rainbow. Looks like this. Leg lift, three, two, one, other side. Three, two, one, push it up. You are using that foot. Now, you can come off the step or you can keep it low impact and just push, you're using those legs. Three, this is low impact. Love it. Right there. Draw that big rainbow. Three, two, one, I like it. All right, back to right basic right there. So we always bring it back to our right basic when we need to. Okay, so here's what we're gonna do. We're gonna do a double stomp single stomp one time followed by the repeater knees on the right side. Then we'll do the double stomp single stomp on the left side, repeater knees on the left side. Holy bananas! Here we go, we're waiting for that top of the music phrase, four, three. Double stomp, right leg, here we go. Two and one. Now repeater knees, three, two, one, stomp left foot. Two. One, repeater knees. I love it, double stomp, single. Here we go, repeater. How's that going, Sam? Feeling good. Double stomp. Got to think about it. Single, repeater. Draw that rainbow, let's do it again, both sides. Double stomp, single. Repeater. One more time on the left. Come on, team. You got it. Double, single. Repeater. Do you think that was enough practice? I think so. Okay, right basic. All right, let's see what you guys think. Let's see what you think. Guess what's happening, we're going from the top. Oh boy. All right, holy bananas. What does that start with? Here we go, single Ds. Here we go. Single. Up, up and lunges, right foot. One V step, right foot. Give me three turn steps. Come on, two. Single knees, go. Nice. Very nice, up, up lunges. Go. Crushing it. Come on, one V. One V, three turns. Come on. Two, all right repeater knees on the corners. Here we go. Three, two, one. Three, two, L step, here we go, here we go. Hup, hup, hup, again. Hup, hup. Up, up lunges, here we go, up, up. I did that, that was my bad. Okay, up and over, here we go. Four. Three. Two. Repeater knees to the corner. Three, two, one, over here. Three, two, L step, here we go. Hup, hup. Oh, I love it. Come on. You got it. Up, up. Two lunges. Right there, do it again. Are you ready to turn your body to the corner, to the side? Four of 'em, three of 'em. Oh my goodness, we're going right into double stomp. Right foot, let's go. Double, double, single. Here we go, repeaters, rainbow. Other side. Double, double, single, repeater. Whoa, mind game. Whoa. All right, we're building. We're not done yet. You guys are doing great. That's a lot to put together in one phrase. Absolutely. Okay, we've got another one to build. This time we're doing the funky L. The funky L. Funky L. So let's practice that L step, let's start on this side. Here's your basic L. Now you can get down lower. You guys decide, you can pump your arms bigger. That makes the L step more intense. Now we're gonna syncopate this eight count. One, two, three, four, five, six, seven, eight. No, I wanted you to stay with the regular. Oh I was like, what's happening? She's like, what are you making me do? I'm just counting it and then I'm gonna syncopate it. Let's get back on the beat. This is real life, people. It is real life, this is what happens. We got to hear the beat. We got to get on top of the beat. There we go. Right there. If you're not on the top of the beat, you're not really doing it. Okay, back to the regular L step. Here we go. It's one, two, three, four, five, six, seven, eight. So we got that eight count. Let's do one more set of Ls. I'll stick with you this time, Sam. Okay, I was gonna say I can stick with it. No, it's okay. Now that I know what's happen. We're gonna slow down. So we're gonna go like this, one. Two. Three. Four. Five. Six. Seven, we'll go a little faster on the other side. Here we go. It's one, lift your knee. Three, pause. Bring your knee up, down. Again, slow. Up, here we go, three little hops and squats. Right there, I told you, it's funky. It is funky. One more slow, up. Three, two, one, hup. Tempo, here we go. One, two, hop, hop, hop. One, two, hop, hop, hop. Gotta stay light on those feet. One, two, one, two, three. One, two, one, two, three. I know. You got to think about it. Yeah, you do, stay light. Now, if you're like, "I have no idea what you guys are doing." Just go back to your regular L step. That's what I was trying to show with Sam is that everything's an eight count. So it's one, two, three, four, five, six, seven, eight. So, whatever you're doing is fine with us. Choose your variation. Right on. Okay, now right basic right here. Okay, moving on. So we got our funky L. Funky L. Funky L. Okay, now we're gonna go up, up side taps. Down, down, looks like this. Up, tap, tap. Down, up, tap. Yeah, I love the snap, Sam. Snap, snap. Add your flare. Yeah. Snap, snap. I love it. Snap, now let's tap left foot up, here we go. Left foot, snap, snap. Left foot. Got it? We got it. Okay. I like it. Here we go. Hold on, so we're gonna go funky L. I had to think about it. Funky L, keep going. We're gonna go funky L, one of these. Funky L on the other side, one of these. March it out on the floor. Here we go, get ready. Top of the beat. All right, hold on. Whoo, thinking about it. Waiting for the top of that phrase. We feel it coming in five. Six, funky L, here we go. It's up, up. Now up, up, tap, come on. Tap, tap. Now funky L. Now up, up, tap. I love it. Funky L. Got it? We got it. Now give me those taps. Funky L. Now of course you can stay with your regular L, you guys. It's no problem. If somebody was just listening to the audio, they'd be like what language are you speaking? Not English. What the heck is a funky L? I love it. You gotta give 'em fun names. Right basic right here. Okay, we've got that. We're adding on, we're gonna crunch those obliques. It's super simple. Instead of a single knee down the center, it's a single oblique squeeze. Right there. Right there, friends. Feel those abs crunching. Oh, man, feel that, get that knee up to that elbow. Yes. Now, if you are new to step, keep going. You are gonna fill this up the back of your Achilles tomorrow. 'Cause it is this constant stepping. So if it's like, whoa, that was a lot. Next time you do this, put your step on the floor, okay? I want you to build up. Are you ready? Up, up, jumping jack, here we go. Either foot, it doesn't matter which foot you step up and down with because we're just jacking it out. So whether you go with the right or the left foot on this particular move, no problem. As you jack on top, please be careful. Watch your feet. Option, you could just step your foot out. Okay, obliques. Step up, right foot, here we go. Four. Three. Two. Up, up, jack, let's go. One more set of those. Obliques, step up, right foot, go. Four. Three. Two. Up, up, jack. All right, you got it. We're gonna put it together with funky L step. Are you ready, are you ready? Five, six, here we go. Now step up, tap it. Ha, ha, funky L. You got it. Come on, step up tap. Four obliques, let's go. Four. Three. Pull it! Two. Here we go, over here. Up, up, jack, sorry. Who am I? I don't know. I skipped it. Hold here, hold it here. That was the top of our phrase. We're all good. We're good. Few more of these. We'll do it again, team. Right here. All right, L step to the right side. Here we go. Up, one, two, three. Up and tap, let's go. Snap, boom, boom, other side. Up, tap, tap, tap. Up and snap. Four obliques, let's go. You got it. Pull it. Four. Three. Two. Up, up and jack, come on. Jack it. I love it. Awesome! All right, toe tap on this step. Okay, so we got our whole thing. What do you think? I'm thinking about it. Okay, so we're gonna take it from the very top, my friends. This is gonna be a butt buster. It's gonna be a brain teaser. So we start with the knees down the center. We go into our mini lunges, the V steps and the turn steps. Then we go into our repeater knees and our up and overs. Then we go into our double stomp and our single stomp. And then we go into our funky L. Oh my goodness, I gotta remember this all. Okay, you ready, girl? Ready. We're gonna go through the whole thing in four and three and two, single knees to the center, go. Up. Okay, I'm ready. Think about it, you got it. Up, up lunge. One V with the right foot. Three, turn. Two. Awesome, here we go, single knees. Other side. You got it. Up, up and lunge. You got it. One V left foot, come on. Three, turn. Three. Two. You're thinking repeater knees. Here we go, here we go, here we go. Up, up. Other side. I love it, L step, do it, do it, regular L. There's a regular one. Up, up, lunges, here we go. Now we do two of these this time. Let's go. Up and over. Turn your body four times, here we go. Four. There we go. Three. Two. Repeater knees, here we go. One. Two. Three. Oh yeah, baby. L step. What's your favorite step, Sam? I kind of think the funky L. Up, up lunges. I don't know why. It's that syncopation, one more. Here we go, up and overs, turn your body. Here we go, four of 'em. Actually, can I change my mind? Yeah, what? The double stomp. The double stomp, here it comes. Here it is! Right here, double stomp, single stomp. Repeater, rainbow, three, two, one, double stomp. Single, repeater, rainbow. Do that one again 'cause it's fun. You got it. Double stomp. Single, repeater. Whoo! Double stomp. Single, repeater, rainbow, I love it. Oh, funky step, let's go. Straight into it. Up, up, tap. Other side. Come on, up, up and tap snap. Tap snap, obliques, here we go, here we go. Four. Three. Two. Up, up and jack. You got it, here it is. Whoo! Awesome, all right. That was one time through. That was one time through. Okay, so water break, two more times through. I think we got it. And we'll call it a day. Whoo. That's a lot of thinking. That's a lot of thinking. We're gonna end with some planks and then a cool down. I love it. Okay, so this time we're not stopping at the end. Keep going? We go right into round two. This is like a six-minute dance routine. It really is. All right, get ready. With a step. We're listening for that top of the beat. Top of the phrase, we're getting ready. Single knees coming at you in five, six, step up, right foot, here we go. Right there. Up, up and lunge. Oh yes! One V, right foot, let's go. Three turns, make 'em big, three. Two. Single knee, left foot, let's go. Up, up and lunge. Good, one V. Three turns, make 'em big. I love it, repeater knees. Three. Two. One, other side, let's go. Three, regular L, come on. Hoop, hoop, hoop, come on. Whoo! You got it. Up, up and lunge. Two of these. Come on, push those arms, work for it. You got it, up and over, four of 'em, four. Three, make it big. Two, yes, repeater knees, go. Give it everything you have right here. L step. Pull it! Come on, other side. Yes, you can. Up, up, lunge. One more of these, up and overs. Turn your body to the side. Four. Three, here comes your move, Sam. I got it, double stomp! Two. Double stomp, right foot, go. Double, double, single, rainbow, here we go. Three, two, one, double stomp. I love it. Rainbow, we're gonna do it again 'cause it's so fun, double. Little syncopation right there too. One more this side, double. Move those arms. Come on, baby. All right. Funky L, here we go. One, two, three. You got it, up, up, tap. Funky L. One, two, three. Here we go, up, up, tap. Obliques for four. You got it. Four. Pull it. Three. Two. Jacks. Up, up and jack, yeah. Ready? Two single knees, go! Second time through, up, up and lunge. Am I on the wrong foot? I am, one V step, right foot, go. You got it, three turns. We went right into it, two. Awesome, two single knees. Nice. Up, up and lunge. You got it. We got it, one V. Three turns. Whoo, repeaters. Three, two, other side. Three, two, having some fun now, L. Good. Now you got me snapping, now you got me snapping. Up, up, down. Do it again. Are you ready, up and over, turn it, turn it, four. Add some pep in that step if you can. Yeah, baby. You got it, repeater knees. How's that double riser going for you, Sam? You know I'm feeling it. It's a lot of work and I have to make sure that my foot is on that step up. I think I've almost eaten it a few times but it's fine. Up, up and lunge. Let's go. Two times. Two times, good reminder. Turning your body. Here we go, here we go, for four. Three, here's your move, Sam. Double stomp! Are you ready? Double stomp, go. Single. Repeater knee, three, two, one, yeah. Whoa. I screwed that up, three, two, one. I was counting on you, L funky. Here we go, you got it. L funky. I screwed that one up too. Obliques, pull it, you got it. I'm laughing at myself. Three. Two. That's why we have each other. Up, up and jack. All right. I haven't been much help today. I love it. Awesome, knees to the center. Okay, good, hold it here. Oh man, that was so good. See, here's the thing. You cannot take your mind off it for two seconds. You really can't. Because right at the end of that I was thinking about what was coming next and I missed the up, up snap on that side. Pull those arms, friends, pull those arms. Let's go for some abduction right here. Take it out to the side, that feels good. It does. Such a strong workout today, four. Three, team. Two. Good, hold it here. You know, that's faster than we normally stuck. Let's bring those hands down right here. Take your feet out behind you, plank. All right, now you tell me how you're feeling. Your legs, your quads, everything was on fire. Push away from that step. Push away, we're going for 10 pushups as our finisher. Say what? Say what? Say what? Yeah, 'cause you got to get a little upper body. Who said this wasn't a step workout? Now go ahead and put your knees down. I don't care, I want you to dig deep. 10, good pushups, elbows behind you. Shoulders away from the ears, let's go. One. Two, you're going at your own pace. You got it, tuck yourself. I'm on seven, what are you on? Yep, I'm with you. Eight, I'm slowing down. That's okay. Nine, oh, come on team. Use your core, you got it. And child's pose. Whoo. Whoo, sweaty. Aw, it felt so good. Awesome. I am so proud of all of you, we're gonna sit on our step. I'm just gonna pull mine back to you, Sam. Right here, we're gonna stretch. Touch your toes. So, you know, in the 90s, this was the way we stepped. We built these huge routines. Then everybody got kind of sick of it and we started doing more athletic drills on this stuff. I like it. I like both. This brought me back a couple of decades, friends. That was kind of fun. Let's do a seated figure four. It also called upon my memory muscle. Absolutely. I made a few mistakes. It's okay, you know what, what do you always say? It's not progress. It's not perfection. It doesn't have to be pretty, you just have to feel proud. Yeah, that's what I was looking for. Okay, now give me a seated twist. Sit up tall, give me that really tall. Yeah, even pull your leg up a little bit. Ah, it feels so good. My legs are real short. Yeah, our new motto is you don't have to look pretty, you just have to feel proud. So if you did that work out with us, let's go on the side, and you were like, "I don't know what just happened. "I don't even know what I was doing." That's okay. I love a good sweat. Me too. It just feels good. So if you add a workout like this, you know, once a week to your routine, it's just a great endorphin release but don't underestimate the amount of legwork we just did. No, I think I'm gonna feel that in my calves tomorrow. You know, I was thinking about it, when we turned on our watches, let's go ahead and get our quads now. And hip flexor, one leg at a time. I was thinking maybe we should have put our watch on a walk to see how many steps we just took. That would have been a good idea. Maybe we'll do it together again. Okay, so maybe next time you guys do this workout at home, put your watch on walk, like an outdoor walk, see how many steps you get 'cause I have a feeling we covered a few miles. Absolutely. I have a feeling we covered a few miles. Open up that hip flexor. Feels so good. Beautiful, okay. Reverse tabletop. So we'll just come sideways here. But I really want you to open through your front body after every workout, it really makes a difference. Just open through your chest and shoulders. Push your hips to the sky. I am so proud of all of you today. Feeling good, feeling proud. I love it and release. Go ahead and touch your toes and then roll up slowly. Touch the toes and then roll up one vertebrae at a time. So I'm gonna say, I like all the cardio steps, but I'm gonna say number three and number four are my favorite. I was just gonna say that same thing. And then the step strength is such a good workout because you add the dumbbells on and the step is all drills. Check 'em all out, all you steppers. Check 'em out. Thanks! Yeah, thank you, that was awesome. That was awesome, you guys are awesome. Have an amazing day, we'll see you at the next workout.